Community Workout June 27/20

Saturday June 27th

“CORA”

Zoom ID: 884 2602 5902

Pasword: wheelwod

21-18-15-12-9-6-3 Reps for Time
Sit-Ups
Box Jumps (24/20 in)
Burpees
Pull-Ups

3 Handstand Push-Ups (after every round)

With a running clock, complete 21 Sit-Ups, 21 Box Jumps, 21 Burpees, 21 Pull-Ups, then 3 Handstand Push-Ups. Move immediately to 18 Sit-Ups, 18 Box Jumps, etc. then another 3 Handstand Push-Ups. Continue similarly with the descending repetition rounds of 15, 12, 9, 6, and 3. Score is the time on the clock when the last 3 Handstand Push-Ups are finished.

Background: This Memorial workout is dedicated to Cora Schryver, who, at 13 years old, was the youngest member of 3 Peaks CrossFit @3peakscrossfit (Madras, Oregon, USA). Tragically, Cora took her own life on December 19, 2018.

After contacting Coach Mel of 3 Peaks, she confirmed that this workout was actually created by Cora herself when she was 3 Peaks’ student-athlete of the month.

In her blog post, Mel said, “I can tell you without a doubt, we never saw this coming. None of us. We’re completely broadsided with shock, disbelief and grief…”

In an email with Cora’s sister, Carol, she told us that Cora had wanted to try out for her 8th-grade football team and at the time the coach told her she needed to weigh 100 lbs to play. Through her hard work at 3 Peaks CrossFit, Cora successfully joined the team and was a starter free safety.

It is Mel and Carol’s hopes that this WOD will not only honor Cora but also help raise awareness of suicide.

In describing Cora, Carol told us “she was an exceptional little human that hid her pain and encouraged others to see the best in themselves.”

Adaptations

Upper

21-18-15-12-9-6-3 Reps for Time
Sit-Ups
Box Jumps (24/20 in)
Burpees
Dumbbell rows or Ring rows

3 Push ups (after every round)

Lower

21-18-15-12-9-6-3 Reps for Time
Sit-Ups
Box Steps
Burpees
Dumbbell rows or pull ups

3 HS Push ups (after every round)

Neuro

18-15-12-9-6-3 Reps for Time
Sit-Ups
Box Steps
Knee Burpees
Dumbbell rows

3 Push ups (after every round)

Seated

21-18-15-12-9-6-3 Reps for Time
Sit-Ups or (Russian twist double reps)
U-Turns
Slam Balls
Dumbbell rows or pull ups

3 Strict db press (after every round)

Cognitive

18-15-12-9-6-3 Reps for Time
Sit-Ups
Air Squats
Burpees
Dumbbell rows or odd object

3 Push ups (after every round)

Sensory

21-18-15-12-9-6-3 Reps for Time
Sit-Ups
Box Jumps (24/20 in)
Burpees
Pull-Ups

3 Handstand Push-Ups (after every round)

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