“Buffalo 10”
10 Rounds (with a partner) for time:
5 Deadlifts (225/155 lb)
14 Push-Ups
22 Double-Unders
400 meter Run (together)

Partners switch after each exercise. Rep counts are per partner, not shared.

With a running clock, as a team of 2, each partner perform the prescribed work in the order written, as fast as possible (“For Time“). One partner works at a time (“you-go-I-go” style). Partner 1 does 5 Deadlifts then partner 2 does 5 Deadlifts, then Partner 1 moves to the Push-Ups, etc. Perform the runs together.

Score is the time on the clock when the last 400 meter Run is completed by both partners.

Requested by our gym-mate, Marty, who grew up in Western NY state and feels the pain of the shootings in Buffalo.

Background: On May 14, 2022, a mass shooting occurred at a supermarket in east Buffalo, New York. Ten people were killed, and three others were injured; 11 of the victims were black. The shooter, who livestreamed the attack on Twitch described himself as a white supremacist. The attack was described as a racially-motivated act of domestic terrorism.

This workout was designed by Buffalo’s Absolute Performance Training @goapnation as a tribute to those individuals who died in the attack. The gym’s post said:

“In the wake of the tragic event that took place this past Saturday, we as a part of the buffalo community want to help the city come together to help those affected by these events. We are all heartbroken, devastated, and still processing this act of hate, but we now need to do our part and stand by why Buffalo is known as the city of good neighbors.”

The gym hosted this memorial WOD as a fundraiser on the Saturday following the attack.

The gym raised funds for the Buffalo Together Community Response Fund, to help address “immediate community needs, long term rebuilding, and systemic issue that have marginalized communities of color in the aftermath of the horrific events of May 14th.”

We first found the WOD posted by @crossfit in their “email of the day” newsletter, with a link to a post on their @crossfitaffiliates account, which credited @goapnation.

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