Breonna Taylor WOD CrossFit

This Sunday come join coach Paul & Dawn at 3:00PM as they take on the Memorial WOD, Breonna Taylor.  Download the WOD, Read the Preparation Notes, and Learn about Breonna Taylor’s history.

Breonna Taylor WOD Details

For Time

  • 26 Deadlifts (135/95 lb)
  • 26 Hang Power Cleans (135/95 lb)
  • 26 Front Squats (135/95 lb)
  • 26 Shoulder-to-Overheads (135/95 lb)

Every minute on the minute, perform: 6 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to finish the workout.

Score is the time on the clock when the 26th Shoulder-to-Overhead is completed.


Breonna Taylor V2: Paul’s Recommended Version

Do 6 Regular Burpees
For Time

  • 26 Hang Power Cleans @ 40% ORM
  • 26 Front Squats
  • 26 Shoulder-to-Overheads
  • 26 Deadlifts

Every minute on the minute, perform:
6 No-pushup Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to finish the workout.

Score is the time on the clock when the 26th Deadlift is completed.

26 Minute Time Cap


Scaling Notes: CrossFit WOD Preparation (Rx Variation)

Workout With Paul is different than our classes.  Workout with Paul sessions are not coached.  You are responsible for your scaling, and paying attention to your own technique.  We’ll this same workout this Tuesday in our CrossFit class, where Paul will coach you.

So if you are going to come join me in this workout here are some things to consider.  The weight of the barbell is the same for all 4 exercises.  26 reps is a lot of reps.  For month people, the hang power clean will the rate limiting exercise.  I recommend you scale the weight down to you 40% of your one rep max on the hang power clean.  If you one rep max on the hang power clean is less than 100 pounds, I recommend you do dumbbell deadlifts, alternating dumbbell cleans, dumbbell push press.  Six burpees will slow you down big time.  This workout will not be easy.  I can’t wait.Coach Paul

Scaling Notes for Breonna Taylor: Paul’s Variation

Breonna Taylor’s death was tragic. And although, we are saddened by her death, that doesn’t mean the workout that CrossFit Roots wrote cannot be improved. Keeping the tradition of 26 reps for her age and 6 burpees for the number of gun shots, we recommend this version as being more accessible to intermediate athletes, and better balanced than the original WOD.

Scaling notes: if you max power clean is less 100 pounds you must use dumbbells or kettlebells for all 4 exercises.


RSVP for Breonna Taylor WOD

Sunday at 3PM: WOD With Paul

Tuesday Evening: CrossFit Class. 4:45pm; 5:30pm; 6:15pm; 7:00pm


Breonna Taylor Background

The death of Breonna Taylor, a Black medical worker who was shot and killed by Louisville police officers in March. Her death led to wide-scale demonstrations in the spring and summer as the case drew more attention.  A grand jury indicted a former Louisville police officer in late September for wanton endangerment for his actions during the raid. He pleaded not guilty. No charges were announced against the other two officers who fired shots, and no one was charged for causing Ms. Taylor’s death. 1

Plainclothes police, executing a search warrant, forced their way into the apartment where Breonna Taylor was in bed with her boyfriend, Kenneth Walker, shortly after midnight. Mr Walker fired a shot from his licensed gun, later telling police he thought that Ms Taylor’s ex-boyfriend, Jamarcus Glover, had broken in, according to the New York Times. Officials say Mr Walker’s bullet struck Mr Mattingly in the leg. The three officers returned fire, discharging 32 rounds, according to a ballistics report from the FBI. Ms Taylor was shot amid the commotion and died on the hallway floor. 2

Ultimately the courts didn’t find the police officers guilty of murder, because they didn’t intentionally shoot Ms. Taylor, they had a no-knock warrant, and Kenneth Walker fired first.

The City of Louisville (where Breonna was killed) agreed to pay her family 12 million dollars.  Additionally, the city proscribed various police reforms such as the requirement to wear body cams. 3

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