Do three Burpees after every five broad-jumps. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Etc. Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. 9 Muscle-ups 15 Chest to bar Pull-ups Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009. Pull-ups. *200-m sandbag carry after each round, ♀ 75-lb. CrossFit Frontier WOD Blog. The date is a national holiday in France. These dates matter. Run 400 meters. 7 rounds, each for time of: 10 rounds for time of: 50-40-30-20-10. He is survived by his wife, Kimberly; and two sons, Alexander Blaine and Danny. 40 pound Dumbbell snatch, 21 reps, left arm He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. For time: Run 1.5 miles Despite his injuries, he stayed in the country and on patrols rather than return home. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. Colin Wilmot, 24, of Fredericton, Nebraska, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008, from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan. Major Alan R. Johnson, 44, of Yakima, Washington, died January 26, 2007, in Balad, Iraq, of wounds suffered when an improvised explosive device detonated near his Humvee at Muqdadiyah, Iraq, the same day. See all May 13 WODs. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno. U.S. Air Force Master Sgt. U.S. Army Sgt. Turkish get-ups, 40-lb. Run 400 meters with a 20 pound medicine ball 5 Rope Climbs. Enjoy Crossfit News! 20 Burpees Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. He loved soccer and CrossFit. Perez graduated from the U.S. Military Academy in 2005. 25 Bar-facing burpees These six workouts, as their names suggest, were called “The Girls”. 3/24: The Rockwell Championships Series Team Qualifiers (Online) Five rounds for time of: 15 push-ups He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Try it: 25 dead lifts (men’s rx 155/women’s rx 105) 400m run 10 strict pull ups 10 clean & jerk (men’s rx 155/women’s rx 105) 800m run Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. 30 Toes to bar 9 burpees. Run 800 meters Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. 95 pound Thruster, 10 reps 70 Push-ups. Tiffner’s mother, Judith, said her son always wanted to serve. Run 400 meters with a 20 pound medicine ball Body-weight back squats 75 push-ups 15 squats. Hope you all had a wonderful Saturday! 2 Muscle-ups Seven rounds for time of: He is survived by his wife, Elvi; mother, Allison; and father, David. Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. 7 Muscle-ups 20 Pull-ups He is survived by his wife, Mila; children, Mike Jr., Jacob and Johanna; mother, Dolores; and sister, Doreen Scioneaux. U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. 22 wall-ball shots, 30-lb. Van Dorn was a well-rounded and skilled athlete. They swear by O2 recovery drink, of course. 10 wall-ball shots Max rep Handstand push-up. 15 foot Rope climb, 10 ascents 24 Squats Five rounds for time of: 1-mile run. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base, Illinois, sustained wounds from an improvised explosive device that struck his vehicle. 35 kettlebell swings, 1.5 pood Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Washington, died April 27, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. 155 pound Thruster, 11 reps David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. 16 deadlifts, 275 lb. U.S. Marine Corps Sgt. 185 pound Deadlift 10 rounds for time of: He is survived by many friends and family members. 28 sit-ups. U.S. Army Capt. Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. 800-meter run 2 squat clean thrusters, 65-lb. 5 rounds of: 9 Box jumps, 24 inch box. Have your gym or box owner head over to LIFEAIDBevCo.com and log into their reseller account to find all the details and enter to win now. Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. 4/20: The Wodfather VII 2019 (Keller, TX), The Rockwell Championships Series Team Qualifiers, Is there something we missed? 66 Burpees Six rounds for time of: 245 pound Deadlifts, 1 minute U.S. Army Spc. U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. 20 Deadlifts (275lbs) 50-ft. arm-over-arm sled pull 20 Wallball shots, 20 pound ball The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. Run 800 meters For time: The NorCal Classic isn’t a sanctioned event, yet, which is telling. 30 Burpee pull-ups Complete as many rounds in 20 minutes as you can of: 10 pull-ups The WOD rep scheme commemorates the date of her birth, 3/15/1933. 50-yard sprint This workout consists of AMRAP in 20 Minutes of: 10 Pull-ups; 40 Air Squats; 80 Double Unders (Jump rope) 7 Pull-ups. 50 pound Dumbbell squat cleans, 30 reps She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. With a partner, complete as many rounds as possible in 26 minutes of: 20 Muscle-ups Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. 195 pound Bench press, 24 reps Sunday 1/27/2019 - Sunday HERO WOD "Johnson" January 26, 2019 | Marissa Willits. Four rounds for time of: Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. 5 minutes of: Morales, 35, was fatally shot during a traffic stop. 15 squats “‘We Rally’ From the ‘Hotshots 19’ Memorial Event.”. Erin LaVoie, World Champion Lumberjill, Guinness World Record Holder and owner of CrossFit Predation in Spokane, WA discusses how she discovered timber sports, how the strength she gains in CrossFit transfers to sawing and how she thrives under competition. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. 25 pull-ups Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. 21 Walking lunge steps with 45lb plate held overhead U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter crashed. Want to win a custom Assault AirRunner for your gym? 95 pound barbell Thrusters, 10 Army Sgt. 50 Pull-ups. Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. In some countries Armistice Day coincides with Remembrance Day and Veterans Day, as here in the U.S. Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire. The Crossfit zoom WODs were super helpful for keeping me motivated. Then two rounds of: He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews. 135 pound Bench press, 50 reps Run 800 meters 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. overhead squats, 9 reps He was assigned to the West Coast-based Naval Special Warfare unit in California. 3 minutes to run 400 meters. U.S. Marine Corps Capt. 1 Parallette handstand push-up. Save the date for WOD Royale 2019 presented by CrossFit 563. U.S. Marine Corps Maj. Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007, in Baghdad, Iraq. Run 400 meters with a 20 pound medicine ball We would like to show you a description here but the site won’t allow us. Then, 5 minutes of: Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. Bowen was fatally injured while fighting a four-alarm fire in a medical building. Seven rounds for time of: The best athletes, sponsors, and media entrepreneurs in the sport of fitness have recognized that the new Sanctionals model doesn’t diminish their opportunities — it expands them. 4 power cleans 0. days. 11 chest-to-bar pull-ups Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. If you are doing CrossFit.com WODs on your own, review the "CrossFit Level 1 Training Guide" for scaling instructions. 21 Turkish get-ups, Left arm. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. 14 x 100-meter shuttle sprint 95 pound Thruster, 21 reps Handstand push-ups His favorite activities included running, skydiving and rugby. cleans, 15 reps 155 pound Squat cleans, 1 minute 21 Overhead squats, Left arm Run 600 meters. 135 pound Front squat, 7 reps This workout was first posted on the 5th March 2017. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York. … 24 GHD sit-ups Five rounds for time of: 11 Chest to bar pull-ups Major Alan R. Johnson, 44, of Yakima, Washington, died January 26, 2007, in Balad, Iraq, of wounds suffered when an improvised explosive device detonated near his Humvee at Muqdadiyah, Iraq, the same day. 20 Kettlebell swings, 1.5 pood U.S. Army 1st Lt. Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. McLendon is survived by his wife, Kate; parents, David and Mary-Ann; brother, Chris; and sister, Kelly Lockman. CrossFit (7am/9am/5:30pm/7:30pm) WARM UP: 500m Row. 19 pull-ups U.S. Army Staff Sgt. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Women: 75 lb. 300 Squats Run 400m. 6 burpee box jump-overs, 20-in. A Hero WOD is also another benchmark for you to come back to at a later date, measuring your previous score with your current one. Run 800 meters 53-lb. 25 pull-ups The second annual Heartland HavOC3 competition is two days this year! Then, U.S. Army Sgt. Murph is one of CrossFit's most intimidating hero WODs, but these tips and tricks will help dominate it (and set new personal records) this Memorial Day. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He is survived by his wife, Heather; and his parents, Joan and James. CrossFit Workout 10: Meiktila. U.S. Army Cpl. 10 Handstand push-ups. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. 40 Pull-ups 155 pound Squat clean, 9 reps Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. If you would like to nominate a CrossFit hero for recognition please email firstname.lastname@example.org. 21 pull-ups 75 pound dumbbell Deadlift, 5 reps Run 10 miles Strength in Depth Final Invitation — Strength in Depth, the next sanctioned even on the calendar, has confirmed Paul Tremblay as their final invitational spot. The LAPD established a trust fundfor them. Run 400m 20 sit-ups 12 GHD sit-ups 20 Burpees 40 Pull-ups 50 box jumps, 24 in. 2 minutes of push-ups 1,000-meter row. 25 pull-ups He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. 55-lb. A little more than a month ago, Andy was working on programming, searching for a Hero WOD. Three rounds for time of: 4 rounds for time of: dumbbells. 4 muscle-ups. He is survived by his wife, Katy; and two children, Abigail and Quinton. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. He is survived by his wife, Ashton; father, Mike; stepmother, Tammy; mother, Rosmari Kruger; and brothers, Tyler, Kyle and Ryan Nordyke. This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831). What do Kari Pearce, Amanda Barnhart, Armen Hammer, and these two Team Mayhem goofballs have in common? Seven rounds for time of: 16 deadlifts, 275 lb. 15 handstand push-ups U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan. 22 Burpee pull-ups He is survived by his wife, Debbra; son, Austin; parents, Carolyn and Paul; and brother, Christopher. 4 Handstand Push-ups The Benchmark Girls . Rest 90 seconds. Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. 135 pound Squat clean, 20 reps 31 push-ups She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends. Hero WOD: Tue 09.22.2020 “RBG” ... WOD GUIDANCE & GOALS The toes to bar will take :30-:45 as well as the pull ups/ring rows. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family members. 35 pound Dumbbell walking lunge, 12 steps. 15-foot L-sit rope climb, 1 ascent. 30 ring dips Deputy U.S. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. 10 wall-ball shots Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017). Row 40 calories. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. 7 push presses, 155 lb. 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