November 6, 2020

Back in May 2013 we held a fundraiser Hero WOD for Katrina who was a member at Viking CrossFit in Orem. I've been thinking a lot about the sacrifices people make every day for the people they love and thought it would be a good reminder to do it again today.I'm sure that this family could use our help now just as much as they did back then. If you all know of any fundraiser or way to contribute... Please let me know. I would love to help this man and his children out. I've looked into it and since Viking CrossFit doesn't exist anymore, I don't know who to ask.Here's the backstory about Katrina:

On Monday, May 6th 2013, Katrina Lawrence gave the ultimate sacrifice after complications during delivery while giving birth to her 6th child. Her passing is a great loss for us and more people than she could have possibly realized. Katrina is known for countless wonderful attributes, among which are selflessness, amazing, extraordinary, kind, funny, strong, and more. She was a caring friend to all, unbelievable mother, remarkable daughter, and incredible sister, and devoted wife. The CrossFit community is known for paying tribute to heroes that have paid the ultimate price for others. Katrina paid that price bravely and without hesitation. This courageous and selfless act is a magnificent example to all of us. With this, the members of Viking CrossFit can see no better way than to honor and remember this HERO by conducting a workout in honor of Katrina and her family.

Katrina and Family’s WOD

34 Box Jumps for Justus (24in/20in)

Then 6 Rounds of the Following:-14 Kettlebell Swings / for KAI the Intellectual (1.5pood/1pood),-12 Front Squats / for TE the Karate Man (135lb/95lb),-11 HSPU / for MAYA the gymnast,-8 Burpees / for DAX the crazy man,-3 Squat Cleans / for KOA who loves to leave everything clean (NOT!) (135lb/95lb)-1 Thruster / for Jet Li the new baby thrusting himself into this world! (135lb/95lb)

Then finish with 36 Box Jumps for Katrina (24in/20in)

Rep = Children’s and Parents’ AgesRounds = Number of Children

BOOTCAMP 10:30 AMDU Workout -2 rounds with running clock2 minute rest between rounds1st round DU and 2nd round bike35 min cap1 minute DU/assault bike20 push-ups1 minute DU/assault bike20 Med Ball OH lunges1 minute DU/assault bike20 tricep dips1 minute DU/assault bike20 DB bicep curls1 minute DU/assault bike20 air squats1 minute DU/assault bike20 frog crunches/Russian twists1 minute DU/assault bike20 pull-ups

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