#redfriday #herowod #honorthefallen



RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch


Warm up:

20 Sit Up

15 Burpees

10 Pull ups

400m run


Skill: Strict Toes to Bars + Kipping Knees to Elbows Complex

EMOMx5: Complete 2 sets of complex

(1 Strict TTB + 1 Kipping KTE) x 2


Strength: Back Squats









WOD:  “Lumpy”

3 RFT: (20 min cap)

400m run

6 Power Cleans 135/95

6 Thrusters 135/95

9 Dead Lifts 135/95

9 Sumo Dead Lift High Pulls 135/95


Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.


From Snoridge CrossFit: "this WOD was requested by Greg (also a police officer) to honor a friend and comrade from the Seattle PD who was killed in the line of duty in 2009. A tribute WOD is never a good thing and we are sad that this WOD exists. Thanks to Officer Brenton for his service. The rep scheme of 6699 symbolized the badge number of Officer Brenton. RIP 'Lumpy'."

Timothy Brenton