WOD Archive

hero

Nov10

Friday, 11.10.17 - Veterans Day HERO WOD

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Normal Schedule Today

Hero WOD - Morrison:
For Time:
50-40-30-20-10
Wall Balls (14/20, 9/10' Line)
Box Jumps (20/24)
KB Swings (35/53)

* Option: You can do this with a partner

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

Sep12

Tuesday, 09.12.17 - Hero WOD

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HERO WOD: Dunn

19 min AMRAP:
3 RMU
60 Yard Shuttle Sprint (5 yards out and back, 10 yards out and back, 15 yards out and back)
6 Burpee BJ Over (16/20)

* No part of the body may touch the box on the burpee box jump over standard for this WOD.

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Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

Sep04

Monday, 09.04.17 - Happy Labor Day - 1 class only at 10 AM

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HERO WOD: Taylor

Happy Labor Day - 1 class only at 10 AM

HERO WOD:
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

"HELTON"
3 RFT:
800m Run
30 DB Squat Clean (35/50)
30 Burpees

Weight vest optional.

Jul04

Tuesday, 07.04.17 - Happy Independence Day!

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Holiday Schedule: One 10 AM Class Only!

HERO WOD: White

white hero wod

5 RFT:
3 Rope Climbs
10 T2B
21 Overhead Walking Lunge Steps with a Plate (25/45)
400m Run

*If you have a vest, wear it.

………

U.S. Army First Lieutenant 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 October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

May29

Monday, 05.29.17 - Memorial Day - 1 class at 10:00 AM only - HERO WOD MURPH

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HERO WOD: MURPH

 murph 200 by 200 i1uvit wod on website



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

* If you've got a 14/20 pound vest or body armor, wear it.

2 WOD Options:
1. By yourself, non-partitianed
2. With a partner, non-partitioned

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

May27

Saturday, 05.27.17 - HERO WOD Special Event at 10:30 AM!

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HERO WOD Special Event at 10:30 AM!

Nov11

Friday, 11.11.16 - Veterans Day - Normal Schedule

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HERO WOD: Tom

Tom hero 200x200

Thruster 6-5-4-3

HERO WOD: TOM
25 min AMRAP:
- 7 Ring MU (scale: Kipping C2B)
- 11 Thrusters (105/155)
- 14 T2B

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U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Oct18

Tuesday, 10.18.16 - Hero WOD

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Power Snatch 5-4-3-2-2-2-2 (touch n’ go)

HERO WOD: Randy

For Time: "Randy"

- 75 Power Snatch 55/75

Rest 1 Min

- 100 DU (scale: 200 singles)

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008, in the line of duty.

Oct11

Tuesday, 10.11.16 - Strength & Hero WOD

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STRENGTH:
15 min to build to a heavy deadlift

HERO WOD: Marston

HERO Blake Marston

20 min AMRAP:
- 1 DL (275/405)
- 10 T2B
- 15 bar facing over burpees

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Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Sep05

Monday, 09.05.16 - Only one class today at 10am

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There will only be one class today at 10 AM! Come ready for a great group HERO WOD!

We are going to do BRADLEY.

BradleySmithHero 200 by 200

10 RFT:
- 100m sprint
- 10 pull ups
- 100m sprint
- 10 burpees
- Rest 30 seconds

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U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Aug29

Monday, 08.29.16 - 31 Hero WOD

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"31 Heroes"

31 min AMRAP - Teams of 2
- 8 Thrusters (105/155)
- 6 Rope Climbs
- 11 Box Jumps (24/30)
- Continuous 400m run

* One athlete works on the thrusters, rope climbs and BJ while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.

Remember when you're doing this WOD that the 8 thrusters represent the month of August, the 6 rope climbs represent the day, the 11 box jumps represents the year, and the 31 minutes represents the 31 who lost their lives.

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In the early hours of August 6th, 2011, while deployed to Afghanistan, 30 American military members and one working dog boarded a helicopter to answer the call given for aid to U.S. Army Rangers in need of reinforcements to take down a senior Taliban leader. Tragically, these 31 brave souls, 17 of whom were from the United States’ most elite fighting force, were killed when a rocket propelled grenade struck down their Chinook helicopter. Within minutes, the tight-knit SEAL community suffered the greatest loss of life in a single instance since its inception in 1962.

Jul02

Saturday, 07.02.16 - 10 AM HERO WOD for the 4th of July

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HERO WOD: Abbate

 HeroMatthewAbbate 200by

For Time:
- 1 Mile Run
- 21 Clean & Jerks (105/155)
- 800m Run
- 21 Clean & Jerks (105/155)
- 1 Mile Run


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

May30

Monday, 05.30.16 - Memorial Day - 1 class at 10 AM only - HERO WOD MURPH

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HERO WOD: MURPH

 murph 200 by 200 i1uvit wod on website

HERO WOD: MURPH
- 1 mile Run (must do 4 laps on the 400m track)
- 100 pull ups
- 200 push ups
- 300 air squats
- 1 mile Run (must do 4 laps on the 400m track)

You may chose to do this as an individual or team or 2.

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 2005.

 

May03

Tuesday, 05.03.16 - Hero WOD

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HERO WOD: Taylor

4 RFT:
- 400m Run
- 5 Burpee Ring MU

After WOD:
4 sets of 3-5 strict pull ups

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U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

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