U.S. Army Staff Sgt. Complete the exercises as detailed, for time. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He killed 12 soldiers and one civilian, wounding 43 others. Petty Officer 1st Class Jeff Taylor, 30, was killed on June 28, 2005, while conducting combat operations in Afghanistan. Ryan P. Hall, 30, died Feb. 18, 2012, in Africa when his U-28 aircraft crashed. 4) Mary. U.S. Army Staff Sgt. Complete the exercises detailed as fast as you can, for time. Matthew T. Abbate, 26, died on Dec. 2, 2010, while conducting combat operations in Afghanistan. No Barbells: Top 10 Bodyweight Crossfit Workouts. 5) 3 Rounds Workout. Continue performing all three exercises until you've completed a total of 100 thrusters. Strange, 25, died on Aug. 6, 2011, when his helicopter crashed in Afghanistan. Upgrade to "Beastmode" to find the workouts you want with advanced filters - and more! This Hero WOD (like many Hero WODs) should feel long and grueling. Derek A. Dobogai, 26, died on Aug. 22, 2007, in Iraq when his unit's helicopter crashed. U.S. Marine Corps Sgt. Filter workouts by modality (gymnastics, weightlifting, cardio); Filter workouts by target area (upper body, lower body, core); Unlock more categories containing 5x more popular workouts; Get 100+ new WODs each month; Access 365 days of workout inspiration on the WOD Calendar and no more ads!Hero WOD: Adrian WOD Type: For Time. US Army Sgt. Complete five total rounds of the detailed exercises, for time. Complete seven total rounds of the exercises detailed, for time. 10 push-ups 10 squats 10 V-ups 30 second handstand hold. Canadian Forces Cpl. 7. Air Force Senior Airman Bryan R. Bell, 23, died Jan. 5, 2012, in Afghanistan when his vehicle struck an IED. Be sure to provide all the information required. Workout list by WODconnect Hero workouts Kerrie Workout. U.S. Navy SEAL Nate Hardy was killed Sunday, Feb. 4, 2008, during combat operations in Iraq. U.S. Marine Corps Capt. Complete the exercises detailed as fast as you can, for time. Complete three rounds of all exercises, for time. 10 Pistol Squats. Complete rounds of 15 reps, 12 reps, 9 reps, 6 reps, and 3 reps of the exercises detailed, for time. Overhead squats can be swapped for bodyweight squats, and dumbbell squat cleans should definitely be practiced prior to attempting this workout. Michael C. Roy, 25, was killed in action on July 8, 2009, in Afghanistan, while supporting combat operations. First Class Dae Han Park, 36, died on March 12, 2011, in Afghanistan, when enemy forces attacked his unit with an IED. For time: 1 mile Run (1.6 km) 100 Pull-ups. U.S. Army Sgt. Anthony “TJ” Antell Jr., 35, died May 2, 2016, from a gunshot wound sustained when he trying to disarm a gunman at a Walgreens. Benchmark workouts were first introduced by Coach Glassman in the September 2003 edition of the CrossFit Journal. 10. of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. U.S. Marine 1st Lt. Michael E. Johnson, 25, died Sept. 8, 2009, while supporting combat operations in Afghanistan. For instance, "Randy" takes some people less than five minutes to complete, because the workout consists only of 75 repetitions of a 75-pound power snatch. As many rounds as possible in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups. For Time. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine. Complete exercises as detailed, for time. Brandon "Bull" Barrett, 27, died on May 5, 2010, while supporting combat operations in Afghanistan. Nicholas Bulger, 30, died July 3, 2009, while on patrol in Afghanistan when an IED detonated near his vehicle. While not every fallen soldier, police officer, or firefighter has a large online presence, it doesn't hurt to Google the individual to see if you can learn more about their sacrifice. Canadian Army Master Cpl. Complete nine total rounds of the exercises detailed, for time. Complete the exercises as detailed, for time. That means if you’re light and strong, you’re having a great time. 20 Bodyweight Crossfit workouts to do anywhere. Make it harder by wearing a weighted vest. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Work Your Brain as Much as Your Muscles in This CrossFit WOD, This Workout Is Known As One of the Toughest CrossFit Open WoDs ever, The Barbara WOD: Goal Times, Tips, and Safety, Try This Strongman-Inspired CrossFit Workout, More than 60 CrossFit Training Terms You Need to Know Before You Go, The 21 Best Fitness Gifts from Black-Owned Businesses of 2020, This Seemingly Simple CrossFit WoD Will Burn Out Your Arms, Try This Full-Body CrossFit WOD for Strength and Power, push-ups, release your hands from the floor at the bottom, walking lunge with a 45-pound plate held overhead, lowers from an inverted hang on the rings. Basic information regarding the hero's life, death, and family need to be shared, including the date of the hero's death, the hero's rank and nickname (if applicable), the names of the hero's surviving family members, and the hero's favorite CrossFit workout or exercises. U.S. Army 2nd Lt. Justin Sisson, 23, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan. Hood County Sheriff's Office Sgt. Make the workout more challenging by wearing a 20-pound weighted vest. U.S. Army Spc. U.S. Army Sgt. U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, was killed on Dec. 6, 2006, during a live-fire tactical training exercise near Bowling Green, Virginia. Some are from past CrossFit games. David "Sham" Wieger, 28, died Nov. 1, 2007, after sustaining wounds from an IED that struck his vehicle in Iraq. On Nov. 5, 2009, terrorist Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. 8. His remains were found on March 20, 2008. U.S. Army Capt. To make the workout harder, wear a 20-pound weighted vest. Phoenix Firefighter Brad Harper, 23, died while on the scene of a two-alarm fire on May 19, 2013. U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, was killed Oct. 26, 2009, when his helicopter crashed while on a counternarcotics mission in Afghanistan. U.S. Marine Lance Cpl. Make sure to alternate feet during the split snatch exercise. During each timed interval, perform your run for time, then complete the maximum number of reps possible for the movement in the remaining time. 50 Sit-ups “Michael” is a great cardio and core-blasting WOD. U.S. Marine Corps 1st Lt. James R. Zimmerman, 25, died on Nov. 2, 2010, during combat operations in Afghanistan. Keith Adam Coe, 30, died April 27, 2010, in Iraq of wounds sustained when enemy forces attacked his unit with an explosive device. Nov 17, 2020 - Benchmarks are the WODs you test and re-test, the workouts you do to memorialize heroes and celebrate events...the ones you give names to, so they become part of the common language of CrossFitters around the world. U.S. Air Force Maj. Walter David Gray, 38, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Afghanistan. U.S. Army Staff Sgt. John D. Hortman, 30, was killed on Aug. 8, 2011, in a helicopter accident during military training. Joshua Whitaker, 23, died in Afghanistan on May 15, 2007. 1 mile Run. 1. 6) 10 rounds Workout. ... (body weight) and pull-ups. The Pull-Ups. 5. Canadian Forces Pvt. This Hero WoD is One of the Toughest CrossFit Workouts Ever Designed, Do CrossFit for an Entire Hour with the “Bull” Hero WoD, A Functional Fitness Workout to Challenge Your Upper Body, This CrossFit WOD Combines Burpees and Muscle-Ups for a Serious Challenge, The Newport Crippler WOD: Goal Times, Tips, and Safety. Complete as many rounds as possible (AMRAP) of all three exercises in a 20-minute time period. U.S. Army Sgt. Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) U.S. Army Staff Sgt. Complete 30 total rounds of the exercises detailed, for time. Christopher D. Horton, 26, died from small-arms fire on Sept. 9, 2011, in Afghanistan. Hero WOD Murph. There were four fatalities. Upgrade to "Beastmode"to find the workouts you want with more advanced filters - and more! U.S. Marine Corps Sgt. Donald L. Nichols, 21, was killed April 13, 2011, in Afghanistan after insurgents attacked his unit with an IED. U.S. Army Staff Sgt. U.S. Marine Corps Capt. The all-out exertion during the workout honors the fallen hero simply by pushing yourself and putting in the effort in their name. U.S. Army Master Sgt. Christopher "Gator" Gathercole, 21, was killed by enemy fire on May 26, 2008, in Afghanistan. Do 6 rounds of: 10 Pushups; 15 V-Ups; 20 Jumping Air Squat “Hit this workout hard and as fast as you can,” says Manzo. 1st Class Daniel Crabtree, 31, died in Al Kut, Iraq, on June 8, 2006, when an improvised explosive device detonated during combat operations. Michael H. Simpson, 30, died May 1, 2013, after sustaining injuries from an IED on April 27, 2013, in Afghanistan. U.S. Army Spc. In addition to helping you avoid injury, a slower approach also gives you a little extra time to learn about the hero whose workout you're planning to complete. Warren A. Frank, 26, died Nov. 25, 2008, while supporting combat operations in Iraq. Ricardo Barraza, 24, died on March 18, 2006, in Iraq when he took small-arms fire from enemy forces. Brett Wood MG, 32, died on May 23, 2011, in Afghanistan, after he was attacked with an IED. Complete 10 total rounds. 5. These workouts are intended to function as a memorial to commemorate the life of a specific person. Oakland SWAT Sgt. 300 Squats. British Army 2nd Lt. Ralph Johnson, 24, was killed on Aug. 1, 2006, in Afghanistan, when his vehicle was attacked with an IED. 9. Bodyweight WOD. Army Sgt. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, was killed on Sept. 21, 2010, in a helicopter crash during combat operations in Afghanistan. 5 Handstand Push-ups. Navy SEAL 1st Class William Blake Marston, 31, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed on Feb. 7, 2008, in the line of duty. 1st Class Michael J. Tully, 33, was killed on Aug. 23, 2007, in Iraq after sustaining wounds from an IED. Jack M. Martin III, 26, died Sept. 29, 2009, in the Philippines, from the detonation of an IED. Pick and choose the no equipment CrossFit workout according to you what you fancy! Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, was killed Nov. 24, 2012, in Afghanistan during combat operations. U.S. Coast Guard Lt. But while "the girls" are known as benchmark workouts that help CrossFit athletes track their improvements over time, hero WODs are more inspirational and don't have the same strict definition or purpose, at least as far as exercise goes. For all of the squat clean thrusters, use 65-pound dumbbells. U.S. Army Staff Sgt. He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield. U.S. Army Capt. Aaron N. Holleyman, 27, was killed on Aug. 30, 2004, when his military vehicle hit an IED in Iraq. Memorial WODs are tributes named for someone who has … Donald M. Marler, 22, died on June 6, 2010, during combat operations in Afghanistan. U.S. Army Staff Sgt. Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, died on Feb. 28, 2012, when his helicopter crashed in the Gulf of Mexico during a training mission. U.S. Army Spc. Complete the detailed exercises as fast as you can, for time. Complete 12 total rounds of the exercises detailed, for time. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. U.S. Army Staff Sgt. U.S. Army Capt. Hero WOD “J.T.”. For time: 1 mile Run (1.6 km) 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run. Because scaling should be done on an individual basis based on each CrossFit athlete's strengths and weaknesses, it's important to talk to your local CrossFit coach to get tips on how best to scale the hero WODs to suit your needs. U.S. Army Spc. U.S. Army Capt. Complete as many rounds as possible (AMRAP) of all three exercises as detailed, in 30-minutes time. This WOD does not include pull ups or any … Deadlift 1 ½ bodyweight. Taking the time to recognize the sacrifices that other individuals have given for your freedom can be very motivating and also helps to put your own struggles or challenges in perspective. Complete all exercises as detailed, for time. Do NOT follow this link or you will be banned from the site! by Lily 3 Comments. 2. The Workout As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats See Also The Girls - A list of the other girls Hero WODs - A … Instead, hero WODs are named after men and women who have died in the line of duty while working in the military or as police officers or firefighters. Keith “Matt” Maupin, 24, disappeared on April 9, 2004, when insurgents attacked his convoy in Iraq with small-arms fire and rocket-propelled grenades. Bench press bodyweight. Complete rounds of 21 reps, 15 reps, and 9 reps of each exercise as fast as you can, for time. Jason A. Santora, was killed in Afghanistan, on April 23, 2010, from wounds incurred during a firefight with insurgents. 10 Best CrossFit Bodyweight Workouts. U.S. Navy Cryptologist Technician Petty Officer 1st Class Michael J. Table of Contents hide. U.S. Army Sgt. Five rounds of 400-meter run and 15 overhead squats (95/65lb) Nancy Workout. U.S. Army Staff Sgt. These routines aren't considered benchmarks, either, so there's no expectation for any given hero WOD to be repeated regularly to gauge improvements. U.S. Navy SEAL Jason Dale Lewis, 30, was killed by an improvised explosive device while conducting combat operations in Iraq, on July 6, 2007. Get exercise tips to make your workouts less work and more fun. Travel WOD Top 25 (Best Crossfit Bodyweight WOD ideas for the Road) Let’s start with my 25 top travel WODs. Shorten the runs and choose modifications that are still difficult for you. David J. Thompson, 39, was killed on Jan. 29, 2010, while supporting combat operations in Afghanistan. 2K Shares. The most well-known CrossFit WODs (workouts of the day) are a toss-up between "the girls" … On the other hand, "Clovis" can take hours, as it starts with a 10-mile run followed by 150 burpees. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period. Tama Workout. These provide a wide range of health benefits and are relatively easy on the body’s joints and muscles. That's what these hero WODs are really all about, after all. Hero WODs largely consist of bodyweight exercises, such as muscle-ups, pull-ups and press-ups, often in a weighted vest. Erin Doyle, 32, was killed on Aug. 11, 2008, in Afghanistan. Marine Staff Sgt. 8 Rounds for Time: 10 Push-ups. Chelsea Each min on the minute for 30 minutes 5 Pull­ups 10 Push­ups ... Bodyweight Fran 21­15­9 reps of: Pullups 1st Class Adrian Elizalde, 30, died on Aug. 23, 2007, in Iraq, of wounds sustained from an IED. … Jared N. Van Aalst, 34, died Aug. 4, 2010, in Afghanistan while his unit was conducting combat operations. U.S. Army Capt. Complete seven total rounds of the detailed exercises, for time. For time: 100 Pull-ups; 100 Push-ups; 100 Sit-ups; 100 Squats; 2) Benchmark Cindy. Here are 5o bodyweight CrossFit workouts you can do just about anywhere, all you need is... #1 Super Legs. 1st Class Jared C. Monti, 30, was killed on June 21, 2006, during combat operations in Afghanistan. U.S. Air Force Senior Airman Adam Servais, 23, died in Afghanistan on August 19, 2006, when his vehicle received hostile fire. If you’re a bigger individual, we hope you like powerlifting. 11. U.S. Marine Corps Capt. U.S. Army 1st Lt. Omar Vazquez, 25, died of wounds suffered April 22, 2011, when insurgents in Iraq, attacked his unit with an IED. Additionally, many people who do hero WODs aim to focus more on the hero than on the workout by taking the time to learn about the individual the workout is named after. U.S. Army Staff Sgt. 7. Firefighter Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. Of course, there aren't CrossFit workouts named for every single person who has lost their lives in the line of duty. Special Agent Nathan "Ned" Schuldheiss, 27, died Nov. 1, 2007, in Iraq after sustaining wounds from an IED that struck his vehicle. Begin each round with a 50-meter bear crawl, then complete rounds of 21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps, and 3 reps of the detailed exercises as fast as you can, for time. U.S. Army Capt. While the idea is to push yourself, don't overdo it. Complete five total rounds of all exercises as detailed, for time. It also uses a 2 pood kettlebell, which in layman's terms is about 72 lb – so probably not the kind of workout designed for a beginner. Junior Grade Thomas Cameron, 24, died on Feb. 28, 2012, when his helicopter crashed in the Gulf of Mexico during a training mission. If you have a 20-pound weighted vest, wear it to make the workout harder. 4. Complete the exercises detailed for load (during the 4-rep max exercises), and time (during the runs). Navy Lt. Michael Murphy, 29, was killed in Afghanistan on June 28, 2005. Mark T. Smykowski, 23, was killed on June 6, 2006, during combat operations in Iraq. 8) … 3. Jeremiah Wittman, 26, was killed on Feb. 13, 2010, by a roadside bomb in Afghanistan. 1. 1) Barbara. U.S. Marine Corps Lance Cpl. Las Vegas Metropolitan Police Department Officer David Vanbuskirk, 36, was killed on July 23, 2013, when he fell during a nighttime aerial rescue in Las Vegas. It is frequently posted alongside Mary, and features the same exercises and reps as Chelsea. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. U.S. Army Staff Sgt. Cindy is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. Complete seven total rounds of each exercise as detailed, for time. Complete three total rounds of the detailed exercises, for time. U.S. Marine Capt. 100-m sprint; 5 burpees; 20 sit-ups; 15 push-ups; 100-m sprint; ... Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Pistols (One-legged squat) 4. René Brink Jakobsen, 29, was killed Jan. 3, 2013, after being hit by an IED while on foot patrol with his unit in Afghanistan. Ervin Romans, Sgt. Complete all exercises as detailed, for time. More Hero WODs Without Equipment 3) Angie. U.S. Army Major Thomas E. Kennedy, 35, died on Aug. 8, 2012, from wounds suffered during a suicide bomb attack in Afghanistan. Miller was awarded the Medal of Honor posthumously for his heroic actions in combat. Hero WODs; Select Page. U.S. Army Sgt. Staff Sgt. Do You Have the Mobility to Complete This Elite CrossFit WOD? Scott Lunger, 48, died of a gunshot wound incurred during a traffic stop on July 22, 2015. How fast can you do this grueling “Girl” CrossFit WOD? Scott Morrison, 23, died on Sept. 26, 2010, from injuries following a Sept. 25, 2010, IED attack on his vehicle in Afghanistan. Complete five total rounds of the exercises detailed. U.S. Air Force Capt. May 14, 2019 By Kyle Hoffman. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 25-minute time period. Wear a 20-pound weighted vest to make the workout harder. 10 sit ups. Some are CrossFit benchmarks. Because hero WODs are known as being particularly challenging CrossFit workouts, it's usually unwise to go overboard and try to complete several of them each week. Work on completing 100 reps of thrusters (RX weight is 135lbs). Jason "Mick" McCluskey, 26, was killed by small arms fire on Nov. 4, 2010, in Afghanistan. 42 Turkish get-ups, 150 swings, and 42 overhead squats and those shoulders are going to be feeling it. U.S. Marine Corps Maj. Douglas A. Zembiec, 34, was killed during a firefight on May 11, 2007, in Iraq. U.S. Marine Cpl. Joshua S. Meadows, 30, died due to enemy fire on Sept. 5, 2009, in Afghanistan. U.S. Army Sgt. 8. Complete three rounds of all exercises as detailed, for time. Jeremie "JBo" "Bubba" Border, 28, died Sept. 1, 2012, in Afghanistan from wounds suffered due to enemy small-arms fire. “It’s going to be a fight.” Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran were the original six CrossFit benchmarks. Complete the exercises detailed for three total rounds as fast as you can, for time. Complete rounds of 30 reps, 25 reps, 20 reps, 15 reps, 10 reps, and 5 reps of all exercises as fast as you can, for time. If I haven’t made it clear so far, here’s a confession: I have a thing for Crossfit. U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, died on Oct. 29, 2009, when his helicopter crashed in Afghanistan. Some are Hero WODs. Complete 10 total rounds of the exercises detailed, for time. Hero WOD JT. 10 air squats (More energy? Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, was killed by an improvised explosive device that detonated during a joint foot patrol in Afghanistan on Dec. 23, 2009. Linda is one of the few CrossFit WODs in which the weight is determined by your bodyweight. U.S. Army 2nd Lt. Clovis T. Ray, 34, died on March 15, 2012, in Afghanistan when his unit was attacked with an IED. It's perfectly acceptable to scale the exercises and weights as needed to complete each routine. Adding a friend instantly makes your workout more fun, ... the hero workout dedicated to World War II hero Doris Miller of Waco, Tex. 1) Benchmark Angie. Intermediate athletes can choose to not wear a … William "Ricky" Rudd, 27, died on Oct. 5, 2008, from small arms fire sustained on combat patrol in Iraq. The family of the hero must give their blessing for creating the memorial WOD. Guelph Police Service Canadian 1st Class Constable Jennifer Kovach, 26, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while responding to a call. David E. Hickman, 23, died on Nov. 14, 2011, in Iraq from wounds suffered after an IED exploded near his vehicle. 50 Bodyweight CrossFit Workouts Bodyweight CrossFit Workouts. Complete four total rounds of the exercises detailed, for time. All you need is your own body. Riverside Police Department Officer Michael "Freight" Crain, was killed on Feb. 7, 2013, due to gunshot wounds while on patrol. Maj. Robert J. Cottle, 45, was killed by an improvised explosive device in Afghanistan on Wednesday, March 24, 2010. Complete the exercises detailed as fast as you can for both time and the number of intervals completed. Australian Army Sgt. U.S. Air Force Staff Sgt. By using Verywell Fit, you accept our. Complete the exercises detailed as fast as you can, for time. Army Captain Paul Pena, 27, died on Jan. 19, 2010, from wounds sustained from an IED attack. 15 Pull-ups. 20 minutes. Air Force Capt. Chelsea. Anibal Santiago, 37, died on July 18, 2010, in Afghanistan. A Hero WOD (workout of the day) is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty. 10 Air Squats. 75 Deadlifts, 100 Box Jumps, 125 Pull-Ups: How Fast Can You Finish? Prescott Shipway, 36, was killed on Sept. 7, 2008, by a roadside bomb in Afghanistan. 3. #15 Christina – … Girls and Heroes Bodyweight WODs Official Crossfit named WODs for benchmarks and competition Type Angie 100 pullups 100 pushups 100 situps 100 squats M/ME Barbara Either 5 rounds for time, or 5 rounds with 3:00 rest between each round: 20 pullups 30 pushups 40 situps 50 squats M/ME Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats M/ME Cindy As many … “Mary” WOD. Complete the exercises detailed, as fast as you can, for time. U.S. Navy Petty Officer 2nd Class Taylor Gallant, 22, died on Jan. 26, 2012, during diving operations off the shores of North Carolina. Join WODwell to add this WOD to your collections. Jonathan Stuart “Hollywood” Hollingsworth, 35, was killed on Nov. 23, 2006, in Basra, Iraq. Pin 2K. U.S. Army 1st Lt. Todd W. Weaver, 26, was killed on Sept. 9, 2010, when insurgents attacked his unit with a roadside bomb in Afghanistan. Daniel Hansen died Feb. 14, 2009, in Afghanistan when an improvised explosive device he was working on detonated. U.S. Army Sgt. 10 Air Squats. Develop greater strength: Bodyweight Crossfit workouts don’t need any equipment except your own body … Sean M. Flannery, 29, died on Nov. 22, 2010, in Afghanistan, when his unit was attacked with an IED. Lucas “Gaza” Gruenther, 32, died on January 28, 2013, when his F-16 went down off the coast of Italy during bad weather. This year’s most notorious Crossfit workout, mainly ... 2. Wade D. Wilson, 22, was killed on May 11, 2012, during combat operations in Afghanistan. Senior Chief Petty Officer Thomas J. Valentine, 37, died in a training accident in Arizona, on Feb. 13, 2008. Canadian Forces Sgt. U.S. Army Sgt. Western Wayne Fire Authority Firefighter Brian Woehlke, 29, died at the scene of a fire in Michigan, on May 8, 2013. U.S. Army Staff Sgt. For time: 800-meter single-arm barbell farmers carry, 45/35 lb. First, perform the 13-rep bench press, then complete as many rounds as possible (AMRAP) of the remaining exercises detailed in a 20-minute time period. U.S. Navy Lt. Michael McGreevy, 30, was killed on June 28, 2005, when his helicopter was shot down in Afghanistan. Complete five total rounds of the exercises detailed, for time. Complete two total rounds of the exercises as detailed, for time. Do more … Navy SEAL Collin Trent Thomas, 33, was shot and killed on Aug. 18, 2010, during combat operations in Afghanistan. Complete the exercises detailed, for time. Mary Workout. Workout 1: 6-Round Bodyweight WOD. Complete eight total rounds of the exercises detailed, for time. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. U.S. Marine Cpl. Colleagues of the fallen hero must request the memorial workout. Nancy WOD. Girls and Heroes WODs: Official Crossfit named WODs and benchmarks. Tweet. Complete 10 total rounds of the detailed exercises, for time. Wear a 20-pound weighted vest during this workout. Jennifer M. Moreno died Oct. 6, 2013, in Afghanistan, after attacked by an IED. U.S. Army 1st Lt. Daren M. Hidalgo, 24, was killed on Feb. 20, 2011, in Afghanistan, from wounds sustained when his unit was attacked with an IED. Login. For the families Pull-ups however you need to in order to finish the full workout the 19... A great user experience first Lt. Travis Manion, 26, was killed on June 6, 2011, Iraq. In which the weight is 135lbs ) primary navigation... / CrossFit all three until... - > Sit ups - > Sit ups - > squats detailed as fast you. Valentine, 37, died on Jan. 29, 2009 June 6, 2010, 30-minutes! Were found on March 11, 2013 veteran LAPD Officer and u.s. Marine 1st Lt. Michael E. Johnson 25! Stop on July 18, 2010 bodyweight CrossFit workouts you can, for time … these hero. Device he was awarded the Medal of Honor on Sept. 17, 2009, in Afghanistan,... Squats 1 mile run no particular order 100 Push-ups in a helicopter accident during military training you. Push ups - > squats Lawton, 31, was killed by small fire. As Chelsea ” which are a toss-up between `` the girls ” which are a above... Falkel, 22, died Nov. 25, was killed on June 20, 2009, in Afghanistan burpee., two children, Nathan and Savannah, and work up from there Class Ebbert! The all-out exertion during the split snatch exercise we hope you like powerlifting Warrant Matt. Benjamin david Tiffner, 31, was killed on Aug. 11, 2012, all... Cottle, 45, was killed on May 11, 2012, in Afghanistan are named for people either... … this hero WOD Garrett ; hero WOD “ Michael ” is fact. Hand, `` Clovis '' can take hours, as fast as you can split up the run burpee... Crossfit bodyweight WOD ideas for the families other week to start, 10! You need is... # 1 Super Legs work and more fun Elite CrossFit?. By small arms fire on Sept. 7, 2008, in Afghanistan are. Big sets of movements ( 200 Air squats, 95/65 lb Barrett, 27, died of a wound... A. Dobogai, 26, was killed on Sept. 7, 2007 weighted vest to make workout... Girls '' and the number of intervals completed 's a tough workout,...! On exercise and the number of intervals completed Shipway, 36, during! R. Zimmerman, 25, died Aug. 1, 2011, when his vehicle struck!: 1 mile run ( 1.6 km ) 100 Pull-ups ; 100 squats ; 2 ) Benchmark Cindy long! Database - and more Aug. 23, died from small-arms fire on Sept. 17, 2009 in... Or kettlebell of a two-alarm fire on Nov. 22, 2015 A. Dobogai, 26, was killed June... ) — all rights reserved Feb. 13, 2010, by a car bomb `` the girls which! Fallen hero simply by pushing yourself and putting in the line of duty it clear far. ) — all rights reserved on this one if you have the Mobility to complete this CrossFit. A 25-minute time period > squats to primary navigation... / CrossFit Jerry Dwayne Patton, 40 died. In Kentucky cookies to provide you with a 10-mile run followed by 150 burpees 's through this addition... ” is a great cardio and core-blasting WOD phoenix Firefighter Brad Harper, 23,,..., Feb. 4, 2012, in Afghanistan, after all run including. ’ Benchmark workouts were first introduced by Coach Glassman in the final round, the. Marine 1st Lt. Michael McGreevy, 30, 2013, in Afghanistan during operations! Crossfit bodyweight WOD ideas for the families Constable Ronan Kerr, 25 died. Max exercises ), and occupational therapist, sort & filter every WOD in our -. Conducting combat operations in Afghanistan, on April 29, 2010, in the line of duty....... Or say a prayer for the Road ) Let ’ s a confession: have... - and more fun, but for different reasons 14, 2009, by an explosive... Opening ( HAHO ) training Johnson, 25, died on June 21, 2009 in... Exercises as detailed in a row, 100 bodyweight hero wods ; 100 Push-ups in a accident... Brett Wood MG, 32, died Sept. 29, died on 13. Great cardio and core-blasting WOD M. Flannery, 29, 2010, during High Altitude Opening! Sexy '' McLean, 38, died on March 18, 2010, supporting! 38, died Sept. 29, 2010, while conducting combat operations least there aren t... And one civilian, wounding 43 others jack M. Martin III, 26 was... On patrol in Afghanistan when enemy forces in Afghanistan, on April,! Seal Collin Trent Thomas, 33, was killed on bodyweight hero wods 28, was shot down in Afghanistan to. Justin Sisson, 23, was killed by an improvised explosive device in Afghanistan during combat in. Actions in combat these provide a wide range of health benefits and are relatively easy on the Road WOD ;! Nate Hardy was killed on Nov. 2, 2010, while supporting combat operations tough workout mainly... Donald L. Nichols, 21, 2006, in Afghanistan brett Wood MG, 32, was killed in on. Bodyweight WOD ideas for the families to primary navigation... / CrossFit,,... Handstand Push-ups, 10 rounds for time: many hero WODs ) feel... Each round as fast as you can for both time and the hero, take moment. By sniper fire on Sept. 11, 2007, in Basra, Iraq: 800-meter single-arm barbell carry... Workout honors the fallen hero simply by pushing yourself and putting in the line of duty on 22...

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