CrossFit North County Hero WOD
- 3 Rounds for Time
- 400 meter Run
- 7 Unbroken* Bear Complexes (135/95 lb)
- * Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)
1 Bear Complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press. Athlete may drop the bar between Bear Complexes, if necessary, without penalty. But if the athlete drops the bar during a Bear Complex, a penalty is incurred, and the Bear Complex rep must be repeated.
About the wod
At the time of his death, Officer Langsdorf was speaking with an individual who was allegedly attempting to cash fraudulent checks. When the contact turned to a struggle, Officer Langsdorf was shot by the man, who was apprehended a short time later.
Officer Langsdorf had served with the North County Police Cooperative for only three months and had previously served with the St. Louis Metropolitan Police Department for 17 years. He is survived by his two children, fiancée, and parents.
We first found this workout posted by CrossFit North County @crossfitnorthcounty (Hazelwood, MO, USA), who then confirmed that Eric Williams and AJ Snow (the co-owners and head coaches of CrossFit North County), were the creators.
In an email with Eric, he informed us that the drive behind honoring Officer Langsdorf was that CrossFit North County had several members who were law enforcement colleagues of Officer Langsdorf, and that the gym is in the same geographic area as where he worked.
According to Eric, the rep scheme signifies Officer Langsford's badge number: 347.
See also: (related) "Langsdorf" Hero WOD by CrossFit Trenches
Custom Workout Programming
Discover incredible coaches who design custom workout programs.
Related WODsSee More Related WODs
No Ads (Upgrade)
UNLOCK THE WOD CALENDAR
Upgrade to "Beastmode" to get daily workout inspiration from our WOD Calendar - and more.
- 365 days of workout inspiration from the WOD Calendar - Discover anniversaries for famous heroes, memorials, tributes and other benchmark WODs.
- advanced filters for 5x more popular workouts
- 100 new WODs each month
- and no more ads!
Already a subscriber? Login
Add to collection
MovementPopularAlphabeticalShow 15 moreShow allShow less
EquipmentPopularAlphabeticalShow 15 moreShow allShow less
Your feedback has been received. We really appreciate you taking the time to do that. Want to know when we make major updates? Subscribe to our monthly newsletter: https://wodwell.com/wods/subscribe/ Jeremy & Lisa WODwell