CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“No one was ever wise by chance” – Seneca

Today we will be doing a tribute WOD for Hannah Clarke. Hannah is being remembered as a passionate CrossFitter and a mother who would do anything for her three beautiful children. The 31-year-old was killed on February 19, 2020 in Queensland, Australia when her estranged partner doused her in gasoline and set the car she was traveling in on fire. Her three children aged 6, 4, and 3 were in the back seat at the time – all four perished in the unthinkable act of domestic violence. Daria Smith of New Zealand said “Being always surrounded by seemingly strong women in sports, it’s a good reminder that no one is immune to domestic violence and we all should pay closer attention to those around us”.

1:00 light row

5 spiderman and reach

10 air squats

8 scap push ups + 5 slow push ups

10 cossack squats

15 banded good mornings

10 banded steps/side

10 banded squats

10 fire hydrants

*Barbell Warm up


Hannah’s Tribute WOD (Time)

3 Rounds for Time:

31 Wallballs (20/14)(10’/9′)

19 Power Cleans (135/95)

2 Burpee Box Jump Overs (24″/20″)

20 Kettlebell Swings (55/35)
Please take a moment to take a group picture after this workout as a class and make sure the Coach has a copy to share. I want to show our support from the U.S.!

The three rounds represents Hannah’s three children – Aalyiah, 6, Laianah, 4, and Trey, 3 – who were killed in the car fire in Brisbane, Australia. Hannah was 31 years old when she was killed on February 19, 2020.

Thank you for participating. When I read this news, I felt compelled to program this workout.