Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Tuder

Settings

Workout

4th of July Wod!!! - "Wear your RED, WHITE & BLUE"!!!!!!

200m run
10m inch worm w/2 push ups
10m elbow/reach stretch
*2 rounds of*
3 deadlifts 45/35
3 clean & jerks
3 front squats
50m run

Tuder (Time)

For Time: (with a Partner)
1 mile Run (together)
31 Push-Ups (each)
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
31 Push-Ups (each)
1 mile Run (together)

This hero workout is dedicated to Police Officer Sean Tuder of the Mobile, AL, Police Department who was fatally shot on January 20, 2019, while attempting to take a wanted suspect into custody.

This workout was designed by members of CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA), with input from Sean’s best friend (who is also a member of CrossFit Mobile and a work colleague of Sean’s).

In an email with WODwell, Susan from CrossFit Mobile confirmed that Sean was an active member of their gym when he was killed.

According to Susan, "Sean’s call sign was "Gang 3" hence the 3 reps of each movement, his favorite movements/lifts were push-ups, deadlifts and squats and the LAST workout he did with CrossFit Mobile was "Grace", which lent some inspiration to the programming of "Tuder".

CrossFit Mobile hosts an annual event on the anniversary of Sean’s death to perform this workout and honor his memory.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, July 04, 2022

Male Clients

1

Steve
Loner

8:30 AM CrossFit

31:06

With J-Lo

2

Coach
Alex

10:00 AM CrossFit

38:04

W my Rebecca

3

Darrin "D"
Kent

10:00 AM CrossFit

38:10

W/Rick

4

Dylan
Brown

Open Sign in Class (This ...

40:01

😲🤢😵‍💫🤠 — my four phases today

4

Tim
Petrovich

10:00 AM CrossFit

40:01

5

Coach
Crafty

8:30 AM CrossFit

43:05

6

Cyril
Cal Ortiz

8:30 AM CrossFit

45:34

With my better half. Love her. Hate running.

7

Coach
Charles

Open Sign in Class (This ...

33:43

Solo - 2000m row, 31 p/u, 10 rounds 3 DL, 3 PC, 3FS 115#, 31 p/u,...

8

Jonah
Cashion

10:00 AM CrossFit

41:46

With Brittany, 95#

9

Steve
Ryan

8:30 AM CrossFit

43:42

24’ box push up 3/4 mile 95lb clean

10

Lynn
Cashion

10:00 AM CrossFit

56:33

W/ Sue

Female Clients

1

Coach
Genna

8:30 AM CrossFit

30:15

MARYSA 🇺🇸🇺🇸

1

Marysa
Clift

8:30 AM CrossFit

30:15

Genna 🎇🎇

2

Amy
Wilson

8:30 AM CrossFit

36:56

With Angela 🇺🇸

3

Kimberly
Torres

8:30 AM CrossFit

43:50

4

Heather
Turski

8:30 AM CrossFit

44:31

partner my BadAss baby girl

4

Sissy
Bojorquez

8:30 AM CrossFit

44:31

partner My BadAss Motha!!

5

Kerri
Evans

8:30 AM CrossFit

45:06

w/Lex

6

Coach
Vangie

8:30 AM CrossFit

45:34

I did not die.

7

Jen
Loner

8:30 AM CrossFit

31:06

95# 3 rounds, 85# 7 rounds

8

Ashley
Courts

8:30 AM CrossFit

36:11

Scaled weight to 75 and rowed 2nd mile due to knee.

9

Angela
Wininger

8:30 AM CrossFit

36:56

mix of 75lbs and 85lbs

10

Ann
Kent

8:30 AM CrossFit

38:28

w/ sheri, 1600 m row each time, 75#

10

Sheri
Koch

8:30 AM CrossFit

38:28

w/ Ann, 75#

11

Coach
Camille

8:30 AM CrossFit

40:00

Not sure of time. With Kaitlin.

12

Hayley
Knudtsen

Open Sign in Class (This ...

40:37

Konner and I did it at home in Washington 😊

13

Brittany
McLemore

10:00 AM CrossFit

41:46

20” box for PU, 75#

14

Kylee
Host

8:30 AM CrossFit

43:50

15

Lexi
York

8:30 AM CrossFit

45:06

w/mom 85#

16

Angelina
Zuniga

8:30 AM CrossFit

46:41

#55

16

Vanessa
Turner

8:30 AM CrossFit

46:41

55lb

17

Kelly
Hungerford

10:00 AM CrossFit

46:58

55lb 20in box

18

Huong
Vu Henry

10:00 AM CrossFit

48:18

75#

19

Sue “ Q”
Cashion

10:00 AM CrossFit

56:33

Team Tortoise. 🐢