You are here: Home / Archives for Hero WOD

Friday, 26 January 2024

25 January 2024 by 7 Comments

Join us today, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

 

Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.

 

Conditioning:

Hero WOD

“Felix the cat”

9 Burpees

9 Box jumps (24/20″)

9 Pull-ups

9 Thrusters (85/53)

9 Toes-2-bar

 

6 rounds for time*

*If you have a vest (20/14), wear it.

Compare to Monday, 12 August 2019

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, Bodyweight, Hero WOD, Lifting

Monday, 15 January 2024

14 January 2024 by 8 Comments

Join us Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, January 16 2023

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Chipper, Hero WOD, Holiday WOD, Lifting

Wednesday, 29 November 2023

28 November 2023 by 3 Comments

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Before his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

 

Conditioning:

MPCF Hero Board WOD 

“Josh”

21 Overhead squats (95/63)

42 Pull-ups

15 Overhead squats

30 Pull-ups

9 Overhead squats

18 Pull-ups

 

For Time

Compare to Friday, 09 July 2010

 

Strength:

3 Tempo Front Squat* @ 55%

3 Tempo Front Squat @ 60%

3 Tempo Front Squat @ 60-65%

1 Front squat @ 65%

1 Front squat @ 70%

1 Front squat @ 75%

1 Front squat @ 75-80%

 

For quality

*Tempo is 3 second decent, 3 second pause in bottom

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 6-10 min, Board WOD, Couplet/Triplet, Gymnastics WOD, Hero WOD, Lifting

Saturday, 11 November 2023

10 November 2023 by 11 Comments

Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Wilkinson left behind a wife, two kids, and countless other friends and family members. Since her husband’s death, Sara Wilkinson, a long-time member of the CrossFit community and trainer on CrossFit’s Seminar Staff, has been promoting awareness around veteran suicide and prevention through her nonprofit, The Step Up Foundation.

Join us TODAY at 0900 for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

Hero WOD “Chad”

1,000 Box step ups* (20″)(45/35 ruck sack)

 

For time

*Scaling options will be posted at gym

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Bring a Friend WOD, Hero WOD, Monostructural

Saturday, 04 November 2023

3 November 2023 by 8 Comments

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

 

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

MPCF Hero Board WOD

“Zeus”

30 Wall-ball Shots (20/14) @ (10/9′)

30 Sumo Deadlift High-Pull (75/55)

30 Box Jump (20″)

30 Push Presses (75/55)

30 Calorie row

30 Push-Ups

10 Back Squats (Bodyweight)

 

3 rounds for time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Hero WOD, Hybrid, Lifting, Monostructural

Monday, 11 September 2023

10 September 2023 by 12 Comments

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Friday, 09 September 2022

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Post results and experiences to comments

Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Lifting, Monostructural, Strength/Speed

Saturday, 24 June 2023

23 June 2023 by 10 Comments

Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

“Murph Day”

In honor of Lt. Murphy, MP CrossFit celebrates “Murph Day” on the Saturday closest to June 28th, the day he sacrificed it all. If you currently CrossFit at a licensed affiliate, and would like to do a drop-in, please contact us at mpcrossfittulsa@gmail.com. All friends and family are welcome to come cheer on the participants.

 

Conditioning:

MPCF Board WOD and Hero WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 29 June 2019

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

 

Post result and experiences to comments

Filed Under: 20+ min, Board WOD, Bodyweight, Hero WOD, Monostructural

Wednesday, 14 June 2023

13 June 2023 by 12 Comments

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

Join us this Saturday, 17 June, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

Hero WOD

“Bradshaw”

3 Handstand push-ups

6 Deadlifts (225/155)

12 Pull-ups

24 Double unders

 

10 rounds for time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Hero WOD, Hybrid, Monostructural, Strength/Speed

Friday, 9 June 2023

8 June 2023 by 6 Comments

This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission.

The men were killed when their armored G-Wagon was struck by a roadside bomb near the Gumbad platoon house.

Cpl. Dinning is survived by his parents, Lincoln and Laurie Dinning, and by his younger brother, Brandon.

Cpl. Payne is survived by his parents, Dave and Nancee Payne, brother, Christopher, his wife, Jody, and kids, Jasmine and Tristan.

 

Join us today, Friday, 09 June, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

Hero WOD

“The Payne Train” (partner variation*)

300m Run

5 Rounds of Cindy**

300m Run

4 Rounds of Cindy

300m Run

3 Rounds of Cindy

300m Run

2 Rounds of Cindy

300m Run

1 Rounds of Cindy

300m Run

 

For time

(37:00 cap)

*Each partner will run 300m, one at a time running. Partners will alternate exercises throughout the WOD. I.E. A runs, B runs, A does plu (rd1), B does pu, A does sq, B does plu (rd2), etc…. Continue alternating pattern even through the runs. Partners tag every time they switch.

**1 Round of Cindy consists of 5 pull-ups, 10 push-ups, 15 squats.

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hero WOD, Hybrid

Monday, 29 May 2023

28 May 2023 by 6 Comments

Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck!

Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100.

Friends and family are welcome to join us for WOD and food!

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, 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.

 

MSG Joshua L Wheeler who was Killed In Action on October 22, 2015. He was a US Army Special Forces Operational Detachment-Delta Master Sergeant. He served for more than 20 years and left behind a wife and four sons. MSG Wheeler “was a fan of old-school PT style workouts.”

The “Wheeler” Hero WOD was created by CrossFit 611 (Southern Pines, NC, USA). The significance of the numbers in the workout: 21 Gun Salute; 4 Sons; 10/22/15 – Date of death; 11 Bronze Stars; 20 Years of Service.

MSG Wheeler was not a member of CrossFit 611 but the mother of his oldest three boys was a prior employee of CrossFit 611’s child care, and his boys participated in the kids program. He lived in the Southern Pines community, and many of the gym’s members knew him and/or served with him.

Conditioning:

Hero WOD, 3-person team versions

“Morrison”

50-40-30-20-10 rep rounds of:

Wall-ball shots (20/14) @ (10/9′)

Box jumps (24/20″)

Kettlebell swings (53/35)

 

For time

(20:00 cap)

 

…Rest 5-minutes, then…

 

“Wheeler”

21 Flutter kicks (4-count)

2,100 meter run

…then, 4 rounds of:

10 Pull-ups

22 Sit-ups

15 Push-ups

11 Burpees

20 Squats

 

For time

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 20+ min, AMRAP, Bodyweight, CFE, Chipper, Couplet/Triplet, Gymnastics WOD, Hero WOD, Holiday WOD, Hybrid, Monostructural, Team WOD

Saturday, 11 February 2023

10 February 2023 by 4 Comments

Calling all LADIES!! Join us TODAY, 11 February, for a GALENTINES celebration 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Hero WOD, Partner WOD, equal work required

“Laura”

As many rounds and reps as possible in 21 minutes of the following:

30 Calories row/ski/bike*

20 Bar-over-burpees

10 Power cleans (155/103)

 

For score

*Partner teams can chose to row, bike, or ski

 

This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bring a Friend WOD, Couplet/Triplet, Hero WOD, Holiday WOD, Strength/Speed

Monday, January 16 2023

15 January 2023 by 14 Comments

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 17 January 2022

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Chipper, Hero WOD, Lifting, Skill

Friday, 11 November 2022

10 November 2022 by 5 Comments

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

Celebrating Veteran’s Day! Thank you to all who are serving or have served!

Join us for a FREE trial class TODAY, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Hero WOD

“Jack”

Complete as many rounds and reps as possible in 20-minutes of:

10 Push Press (115/73)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

 

Post results and experiences in comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Hero WOD, Holiday WOD, Lifting

Saturday, 08 October 2022

7 October 2022 by Leave a Comment

Join us TODAY, Oct 8th, at 0900 for a FREE TRIAL class!

No fitness experience required!

 

Conditioning:

Hero WOD

“Poitras”

As many rounds and reps as possible in 31 minutes of the following:

Buy-in: 42 calorie assault bike, then AMRAP in remaining time…

7 Strict pull-ups

4 Deadlifts (335/223)

18 Push-ups

400m Run*

 

For score

* Every other round, carry a dumbbell (50/35) on the run

 

This WOD is in remembrance of Justin Poitras, who was a former marine and a Boston firefighter. He died July, 4th 2018 from a head injury sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing.

 

 

Post results and experiences in comments

Filed Under: 20+ min, AMRAP, Bring a Friend WOD, Hero WOD, Lifting, Strength/Speed
Next Page »