Results For Category: "CrossFit Heroes"

WOD: Saturday, 2/19/22: Hero Workout Daniel

For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 Pull-ups

Hero WOD: Tate Myre

WOD: Saturday, January 22, 2022: Hero Tate Myre


4 Rounds:
16 Box Jumps (24/20)
11 Power Cleans (185/125)
30 KBS (53/35)
21 Burpees

WOD: Saturday, 9/11/2021 Hero WOD Holleyman

30 RFT:
5 Wall Balls (20/14)
1 Power Clean (225/155)
– Goal: Sustainable effort, this is a LOT of volume so don’t come out too hot. No time cap.

Hero WOD

Workout of the Day for Saturday, November 14th

GYM Stream Hero WOD: Noah Calderon With a Partner: Row 1097 Meters, then: 20 rounds of: 3 Deadlifts (225,155) 8 Kettlebell Swings (53,35LB) 12 Box…

Monday’s WOD: Gym & Virtual


Strength:  Your Next Lift   3 sets of 5 reps

3-4 warm up sets, working your way up to your working weight.

Metcon:  Hero WOD “Donny”

21-15-9-9-15-21 reps, for time of:

Deadlift, 225/155 lbs


U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.



5 sets of 8 each side of:
1a) Tall Kneeling Tornado Press
1b) Single Arm Front Rack Squat Tempo (2,2,2)


3 strict Burpees (full squat, kick back to plank, push up, kick back to full squat, big Jump)
6 Deadlift Jumps
9 Sit ups

Hero WOD

WOD: Jerk Skill Work & “Jack”

Strength Skill Work:

Jerk: Split Or Push Jerk.   We are working from the ground, not the rack.  
Work up to 50-60% of your 1RM.  Choose one style of jerk and stick with it.  
8-10 sets of 3 reps.  Rest 2:00 between sets.  
This is not touch and go.  Skill work is done to refine movement patterns.

METCON:                     “Jack” 

20 Min AMRAP:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 24/16K

10 Box Jumps, 24/20 in

L3: 95/65; 20/12K; 20/12 in. 
L2:  85/55; 16/12K; 12/6 in. 

WOD: Gym/Virtual Options: Hero WOD DT



50-100 pushups with great form (sets of at least 5, so scale accordingly)

On Rest periods, accumulate up to 100 DB curls (sets of 10 or so)


10 RFT:

10 DB clusters (squat clean into thruster)
10 renegade rows (each side)
**(20 min cutoff)






5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Saturday’s Hero WOD: Morrison


50-40-30-20-10 of

Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 1.5/1 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Hero WOD Townsend

Hero WOD: Run, Power Snatch, Toes to Bar

CONDITIONING “Townsend” 10 RFT with a partner: 200 Meter Run 20 Power Snatches (95, 65) 20 T2B *One person works – split however desired. 30:00…

Hero WOD Veterans Day

Happy Veterans’ Day! Today’s WOD is….


“Hot Shots 19”
6 RFT:
30 Air Squats
19 Power Cleans (135, 95)
7 Strict Pull-ups
400 Meter Run

accessory work:

Banded Pull-through: 4 x 25. Rest 60s.
– sumo stance