Blackbird CrossFit – CrossFit

Hero WOD


Special Agent Laura Schwartzenberger

Partner Workout

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
-30/21 Calorie Row

-25 Calorie (mixed gender pairs)

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 21:

30/21 Calorie Row

20 Burpees

10 Power Cleans (65/45#)

– Alternate work and rest with a partner.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 Sets

Partner 1: 1:00 Row

Partner 2: AMRAP of 3 inchworms + 5 Jumping Air Squat

SPECIFIC WARM-UP

5 Burpees over the rower (each)

5 Down and finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans + Pause in rec. position

5 Power Cleans + pause in rec. position

5 Power Cleans

Build to workout weight in 3-5 sets with your partner

PROVE IT ROUND:

1 Set

20 total Calories on the Rower (Split any way)

10 total Burpees over the Rower (Split any way)

8 Power Cleans (Split any way)

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Pigeon / Leg

1:00 Banded Shoulder Distraction / Arm