“Sgt. Jason Goodding”
CrossFit 1811 Hero WOD
- For Time
- Buy-In: 604 meter Run
- Then, AMRAP in 13 minutes of:
- 2 Clean-and-Jerks (185/135 lb)
- 5 Pull-Ups
- 16 Toes-to-Bars
- Buy-Out: 604 meter Row
With a running clock, start by completing the 604 meter Run. Immediately after returning from the run, start a 13-minute clock and perform as many rounds and repetitions as possible (AMRAP) of the Clean-and-Jerks, Pull-Ups, and Toes-to-Bars. When the 13-minute clock stops, move immediately to the 604 meter Row.
Scores are the time on the first clock when you finish the Row and the total number of rounds and repetitions completed in the AMRAP portion of the workout.
About the wod
Background: This Hero workout is dedicated to Police Officer Jason Goodding, Seaside Police Department, OR, who was shot and killed on February 5, 2016, while serving a warrant.
Sergeant Goodding was a 13-year veteran of the department, a husband and a father to two young girls.
This workout was designed by Coach David Wray, the owner of CrossFit 1811 @crossfit_1811 (Astoria, OR, USA).
In a conversation with WODwell, David told us that he knew Sgt. Goodding through his career as a Deputy Sheriff in corrections division with the Clatsop County Sheriff’s Office.
According to David, the rep scheme signifies:
– 604 meter for his badge number
– 13 minutes for his years of service
– 2 clean-and-jerks for the month of his passing
– 5 pull-ups for the day of his passing
– 16 toes-to-bars for the year of his passing