“New York Dust Off”
Canandaigua CrossFit Hero WOD
- For Time (in a Team of 3)
- 5 Rounds of:
- 35 Kettlebell Deadlifts (72/55 lb)
- 100 meter Kettlebell Suitcase Carry (72/55 lb)
- Then, 4 Rounds of:
- 20 Pull-Ups
- 30 Sit-Ups
- Then, 2 Rounds of:
- 8 Hand Release Push-Ups
- 100 meter Weighted Kettlebell Side Shuffle (55/35 lb)
- Follow the leader style*. If you are not completing a movement, complete as many Air Squats as possible.
- Finally, complete:
- 60 Synchro Burpees
With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). This will be a *follow the leader style: P1 starts the first movement, then P2 starts the first movement once P1 finishes, then P3 starts the first movement once P2 finishes. Continue this pattern until the whole workout is completed. Two partners should be chipping away at the workout at the same time while the other partner should be completing as many air squats as possible until it’s their turn for the next movement.
Score is the time on the clock when the 60 Synchro Burpees are completed.
Kettlebell Suitcase Carry: Hold the Kettlebell in one hand and walk the prescribed distance.
Hand Release Push-Up: This is a variation of the standard Push-Up wherein athlete will release the ground at the bottom of the Push-Up before pushing up to full extension.
About the wod
Background: This workout is dedicated to Chief Warrant Officer 5 Steven Skoda, 54, Chief Warrant Officer 4 Christian Koch, 39, and Chief Warrant Officer 2 Daniel Prial, 30, were on a routine training mission Wednesday night when their UH-60 medical evacuation helicopter went down along West Bloomfield Road on January 20, 2021.
The aircraft and crew were assigned to C Company of the 1st Battalion, 171st General Support Aviation Battalion. They were based at the Army Aviation Support Facility at Rochester International Airport. Officials say the crew had been conducting night vision goggle proficiency training the night of the crash.
Officer Skoda, 54, was a 35-year veteran of the Army and National Guard. The highly decorated veteran helicopter pilot instructor served in Afghanistan and was known as a friend and mentor who trained and supported hundreds of other soldiers throughout his career.
Skoda lived in Rochester.
Officer Koch, 39, was a 20-year veteran of the National Guard. Also highly decorated, Koch served in Afghanistan and Iraq, later helping with a security mission in the U.S. after the September 11 attacks. He became a helicopter pilot in 2006 and was also a senior instructor in the unit at the aviation support facility in Rochester.
In his civilian life, Christian Koch was a pilot for the New York State Police. Spectrum News profiled him when he was recently honored by the Red Cross of Western New York for helping rescue an 11-year-old boy who fell into a gorge.
Koch was married with children and lived in Honeoye Falls.
And Officer Prial, 30, had been with the Army since 2012. The West Point graduate was also decorated, served in Afghanistan, and was a medical evacuation platoon leader with the 82nd Airborne Division. He was working as a federal technician at the aviation facility.
Prial’s friends and fellow soldiers say he was humble and focused on his family. He lived in Rochester.
The workout was designed by Coach Lindsey Stasko of Canandaigua CrossFit @canandaiguacrossfit (Canandaigua, NY, USA). Her brother, Eric Fritz, is a National Guardsman and worked with the three fallen heroes.
The workout is in a team of 3’s because all three of them worked as a team. The rounds for this work are based on their CWO rank. The reps for the first movement in each round are the number of years they served. The 60 Burpees at the end are for the UH-60 Helicopter they were flying.