Wearing a weight vest, 10 rounds for time of:

Sprint, 100 m

5 Burpees

20 Sit-ups

15 Push-ups

Sprint, 100 m

Rest 2 mins

  • Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital. Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia. She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate. She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

A long duration workout that has enough transition/rest to give us a short-workout feel.
Also a chance to see how long we can maintain a sprint pace/how well we recover.
Each round begins and ends with a 100m run.
Allow 45min for this workout

Choose a rep number or variation that can be completed within 2-3 sets each round

We’re alternating muscle groups for each station today:
Run (lower body)
Full body push
Upper body push
Run (lower body)
Use the fact that the muscle group you’re using gets a rest the next movement as an incentive to keep urgency and intensity higher
The push ups and sit ups are likely to be toughest after the first couple of rounds
If needed think sets of 8-7 or 5-5-5 with smaller breaks from the beginning to push off excess fatigue