Filtering by Category: Hero WOD

Sunday 10/13/2019

Power Cleans (135/95)
Front Squats (135/95)

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.


Sunday 10/06/2019


3 Rounds 
800m Run
7 Deadlifts (275/185)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/35)
20 Box Jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.


Sunday 09/29/2019

Sunday 09/29/2019


**Today's WOD will be slightly longer than usual, please plan for the WOD to end a little passed 9:30.

"Murph Demarcation"

Teams of 2
1000m Row
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800m Run
1000m row

Optional: Wear a Weight Vest (20/14 lb), except on the row.

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.

This partner-style take on the infamous "Murph" Hero WOD is made up of the same number of reps of pull-ups (100), push-ups (200), and air squats (300), as well as a cumulative 2 miles of running - but with a prescribed descending rep scheme and the run broken into 800 meter lengths. And, to top it all off, add a 1,000-meter row (without the vest) at the beginning and end.

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Demarcation" title refers to the action of fixing the boundary or limits of something..."separation, distinction, differentiation. It was a signal to me that I was ready, I had done the work, I just needed to toe the start line and do what I do best."


Sunday 09/22/2019


Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)

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.

The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).


Tuesday 09/17/2019

10 Minutes..Build to Heavy Complex of:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

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.


Sunday 09/15/2019



10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
40 Calorie Row

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.


Wednesday 09/11/2019

Today, we honor everyone who was lost during the attacks of September 11, 2001. We will never forget all the citizens, first responders, and soldiers that paid the ultimate sacrifice. Today, push yourself harder than you ever have and push yourself to your limits...and then passed them. When you feel like giving up, keep all our fellow Americans in mind...then keep going. When you're done, smile and share some high fives and be thankful for your health and well being! Have fun and work harder than ever!

"Never Forget"
9 Thrusters (145/100)
11 Burpee Over Bar 
400m Run
9 Thursters 
11 Burpee Over Bar 
800m Run
9 Thrusters (145/100)
11 Burpee Over Bar 
400m Run


Sunday 09/08/2019



200m Run
9 Deadlift (275/185)
6 Burpee Bar Muscle-Ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. 

The "Barraza" Hero WOD was first posted on as the workout of the day for Sunday, March 17, 2013 (130317).


Sunday 09/01/2019


3 Rounds 
29 Push-Ups
6 Hang Power Cleans (110/75)
29 AbMat Sit-Ups
6 Push Presses (110/75)
29 Pull-Ups
6 Overhead Squats (110/75)
29 Kettlebell Swings (53/35)

This British Hero WOD is dedicated to Steve Dixon (Dicko) from Sunderland UK who was killed on November 24, 2007, in the Tallil area of southern Iraq. 

At the time of his death, Dixon was providing close protection to US Army Engineers when a large IED detonated beneath his vehicle. 

Despite having recently left the British Army where he served in The Royal Green Jackets for over 10 years, Dixon had returned to Iraq as a contractor to support reconstruction efforts.

He is survived by his wife Sarah, children Caitlin and Niall, and extended family.