Category Archives: Hero WOD

0942: TK

WU: 4 push ups, 8 climbers, 4 TTB , run 100 m run 8 rounds or 10 minutes. Which ever comes first. WU: 5x 10 box step ups, 8 kb Russian swing, 5 KTE // Mobility 5 min WOD: TK  Complete as many rounds as possible in 20 minutes of: 8 Strict Pull-ups 
8 Box… Read More »

0936: Crain

WU: Set up and 3 2 1  go no later than 10 minutes past the hour. 5:15am will start at 5:15am sharp! WOD: Crain 2 rounds for time of: 34 push-ups 50-yard sprint
(1st speed bump) 34 deadlifts, 135/95 
50-yard sprint 
34 box jumps 24/18 50-yard sprint 34 clean and jerks 95/65 50-yard sprint 34 burpees… Read More »

0932: Daniel

For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups GA: 18 pull ups, 400 m run, 21 thrusters, 800 m run, 21 thrusters, 400m run, 18 pull ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed… Read More »

0920: Bowen

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.… Read More »

0862: JT

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 WU: shoulder, lat, chest STRENGTH: Press 3×5@65% WOD: JT 21 15 9 Handstand push ups Ring dips Push ups Finish: Mobility 5 minutes GA: 15 12 9 stink bugs, banded ring dip & HRPU… Read More »

0772: Falkel

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. WU: Prep up WOD: 25 minutes for rounds ▪ 8 HSPU GA: 3 HSW or 5… Read More »