CrossFit is known for its “Girls” and “Heroes.” The Girls are usually simple in nature, yet will leave you feeling completely incompetent in a matter of minutes. The Hero WODs are named after a Hero who was killed in the line of duty, whether a military person, police or fire personnel, they sacrificed their life while trying to protect others. So these WODs are usually designed after a typical workout they would do and are longer. While we ‘suffer’ through the longer Hero WODs, we do so to honor the sacrifice and suffering of the Hero it was named after and others like him/her. So I find it only fitting, as we approach the Easter season, for us to do the same. This Easter at CrossFit Frankfort, we want to create a unique experience on Good Friday for those who would like to participate. We want to honor the Ultimate Hero of Jesus Christ, who suffered immensely and gave his life in exchange for yours!
On Good Friday, April 3rd, we will do the “Jesus” WOD. This isn’t a WOD to showcase your awesome athletic ability, but a time for spiritual reflection. This is a time for you to attempt to understand a little of what Jesus went through that Friday 2000 years ago when he was brutally beaten and then forced to carry his own cross. The details of the WOD are below. You will notice that the majority of the WOD requires you to hold the barbell without dropping it. The only time you are intended to drop the barbell are the three times listed at the end of the 3rd, 7th and 9th round, the same number as Jesus dropped the cross on his way to Golgatha. This in no way is meant to capture the full amount of Jesus’ suffering or sacrifice, just for us to get a glimpse of the vastness of his love for us.
We understand that not everyone will want to participate in this WOD, at least the full WOD. The morning classes will do an abbreviated WOD (AMRAP in 30 mins), but we are changing our schedule to accommodate those who would like to do the full WOD with our afternoon schedule. We will run Easter WOD classes at 1300, 1500 and 1700 that day. We are scheduling 2 hours for each heat so that you will have time to warm-up (both physically, mentally and spiritually), complete the WOD, and have time to recover, pray and reflect on your experience. There will be a sign up sheet at the box for those who would like to participate in one of these three classes (each class will be limited to 9 participants due to the length and equipment needed). Please keep in mind that you may scale the weights for this WOD (especially the TGUs) but this should be a very challenging WOD.
14 Rounds for time with a 95lb /65lb barbell
10 Squat cleans
10 Push Press
50 ft of Walking Lunges with barbell on back. (We will do 25 alternating lunges)
Walk back to start point.
At no point does the barbell touch the ground until rounds 3, 7, and 9.
Round 3, 7, & 9 – 7 Turkish Get Up 53/35
Whether it is joining us for the Jesus WOD, spending the weekend with your church, or hunting Easter eggs with your family (all of which we will be doing), we wish our CrossFit Frankfort Family a very Happy Easter!