Crossfit hero wod

For Time; 21 Front Squats (95/65 lb); 21 Pull-Ups; 21 Sumo Deadlifts (95/65 lb); 21 Push-Ups; 21 Push Presses (95/65 lb); 21 Wall Climbs; 21 Squat Cleans (95/65 lb); 21 Burpees; 21 Curtis P’s* (95/65 lb); 21 Toes-To-Bars; 21 Double-Unders; 21 Power Snatches (95/65 lb); 21 Broad Jumps; 21 Wall Ball Shots (20/14 lb); 21 Box Jumps (24/20 in); 21 Calorie Row; 21 Overhead Squats (95/65 lb); 21 Kettlebell Swings (53/35 lb); 21 Kettlebell Snatches (53/35 lb); 21 Kettlebell Taters** (53/35 lb); 21…

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 - 8 years ago today - during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. “Tommy Mac” was designed by coach Rudy Nielsen of Outlaw CrossFit in 2012.

Dedicated to Coach Napoleon Taumoepeau of Suva, Fiji who passed away on July 21, 2018. He was found dead at his boxing gym on Brown Street in Suva, at the age of 40. We first found this workout posted by CrossFit Coach Johnny Chung, one of Chung's dearest friends. The post mentioned that the workout was based on the classic CrossFit Hero WOD "Murph", which was Napoleon's favorite workout, and Chung changed it a little bit "to suit [Napoleon's] personality."

This "343" Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. The oldest mention we've found of this WOD is from the CrossFit forum in a 2011 post, where one user referred to it as a "back breaker." Scaling: This workout involves a high volume of hip hinging, much of it under load. Non-competitive athletes may reduce the weight and/or number of repetitions.

7 Rounds For Time; 7 Handstand Push-Ups; 7 Thrusters (135/95 lb); 7 Knees-to-Elbows; 7 Deadlifts (245/165 lb); 7 Burpees; 7 Kettlebell Swings (2/1.5 pood); 7 Pull-Ups

3 Rounds for Time; 40 Kettlebell Swings (53/35 lb); 40 Box Jumps (24/20 in); 40 Clusters (65/45 lb); 40 Elevated Push-Ups (feet on 24/18 in box)

For Time; “Murph’s House”; 400 meter Run; 25 Pull-Ups; 50 Push-Ups; 75Air Squats; Rest 1 minute; “Rankel’s House”; 6 Deadlifts (225/155 lb); 7 Burpee Pull-Ups; 10 Kettlebell Swings (70/53 lb); 200 meter Run; Rest 1 minute; “Bradshaw’s House”; 2 Rounds of:; 3 Handstand Push-Ups; 6 Deadlifts (225/155 lb); 12 Pull-Ups; 24 Double-Unders; Rest 1 minute; “Holleyman’s House”; 3 Rounds of:; 5 Wall Ball Shots (20/14 lb); 3 Handstand Push-Ups; 1 Power Clean (225/155 lb); Rest 1 minute; Tommy V/Kalsu’s…

AMRAP in 19 minutes; 1 mile Run; Then, 5 Rounds of:; 27 Air Squats; 18 Push-Ups; If you finish, start again on the run.

"Fat Amy" WOD - For Time: 50 Air Squats

What is a CrossFit Hero WOD? Good question. Fellow CrossFitters name a number of WODs after fallen service personnel. One of the best known is...