“Loredo” 6 Rounds For Time:24 Squats24 Push Ups24 Walking LungesRun 400 Meters Army Staff Sgt. dumbbells Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He is survived by his wife, Lynel Winters; parents, Tom and Jane; sister, Megan; and brother, Christian. For Time: Run 400 meters with a 20 pound medicine ball 66 Sit-ups Rest 2 minutes If you’ve got a weight vest or body armor, wear it. Seven rounds for time of: 75 wall-ball shots, 20-lb. 50-yard sprint Five rounds for time of: He is survived by his wife, Emily; and 9-month-old daughter, Kaila. 5 rounds for time of: Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. 25 Air Squats. He is survived by his sister, Charo; and parents, Alfonso and Mirella. Complete as many rounds in 20 minutes as you can of: Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010, in Arghandab, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef. 15-foot rope climbs, 5 ascents Sgt. 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. — Any familiar faces? in the U.S. and/or other countries. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. 8 Toes to bar Fair Winds, Daniel. With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. Then, 2 rounds of: Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. 6 deadlifts, 315 lb. New updates to the sport, WODS from around the country, and updates on competitions. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Rest 2 minutes. 20 Box jump, 24″ box Run 800 meters Two rounds for time of: He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk. U.S. Marine Cpl. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Five rounds for time of: Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother, Ken; and a number of family members. U.S. Army Cpl. He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney. 25 pull-ups 15 pull-ups His family enjoyed cheering for him from the sidelines at the CrossFit Games and can be seen celebrating with him following his win in the Pullgatory event in 2013. That’s something that can’t be emphasized enough in talking about recent changes to the CrossFit Games season. Run 400 meters For time: Complete as many rounds as possible in 30 minutes of: 50-yard sprint 15 foot Rope climb, 5 ascents As benchmark workouts, the six girls represent the CrossFit ideal and serve as a way for athletes to benchmark and measure performance over time. He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler. As of recent times CrossFit Wexford members have experienced a new tradition of extra spicy workouts on Friday of very week. Run 800 meters Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009. He also enjoyed running. U.S. Army Staff Sgt. 15 pull-ups He began coaching at Cyn Gym CrossFit in 2011. 50-yard sprint 4 Parallette handstand push-ups He is survived by his fiancee, Breanna Hostetler; parents, Elizabeth and Charles; and siblings, Katelyn, Carly and Charles. U.S. Army 1st Sgt. 5 Rounds for time of: For time: With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. For time: 50 push-ups Rescuers were unable to locate him in time. Rest 3 Minutes. Hang from a pull-up bar for 6 minutes 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. dumbbells A Hero WOD is therefore about honoring a fallen hero. 22 wall-ball shots, 30-lb. 15-ft. rope climbs, 10 ascents The WOD rep scheme commemorates the date of her birth, 3/15/1933. Complete as many rounds as possible in 20 minutes of: U.S. Army Master Sgt. 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. 2-4-6-8-10-12-14-16-18-20. 2 Parallette handstand push-ups 225 pound Deadlift, 6 reps Jul 19, 2019 - Explore Philip Garrow's board "Crossfit", followed by 674 people on Pinterest. Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, Aug. 30, 2009, during the Station Fire. Share the work with your partner however you choose with only one person working at a time. He is preceded in death by his father, Dallas. 20 Overhead Squats (115lbs) Visit Website. 135 pound Bench press, 35 reps 15 pull-ups front squats, 9 reps. Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, Louisiana, died Jan. 5, 2012, at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. When he started CrossFit there were only about five hero WODs. He is survived by his wife, Trisha; and two sons, Ryan, 6, and Caden, 4. He is survived by his wife, Katie Van Aalst; his daughters, Kaylie and Ava; and a posthumous son, Hugh Jared. 17 pull-ups 6 Push Jerks. She was 44. 75-lb. He is survived by his mother, Diana Ross; father, Bert; and brothers, Darren and Kenny, both Marines. 400-meter run. See below for the full list of Hero and Tribute Workouts. Sprint 100 meters Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. 21 Pull-ups. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. 5 rounds, each for time of: The story. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina. 185 pound Squat clean, 1 rep 295 pound Deadlift, 24 reps 0. hours. Complete as many rounds as possible in 10 minutes of: 'I Did 24 Hero WODs in 24 Hours' The goal of WODvember is to complete a CrossFit Hero WOD daily throughout November. “I browse the main site for ideas often and hit the FAQ when looking for a hero workout. Ten rounds for time of: 0. minutes. Five rounds, each for time, of: Clear Your Schedule for Games Week — A few months ago, we confirmed the official dates of the CrossFit Games as July 3 – August 4. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed Sept. 21, 2010, in a helicopter crash during combat operations in the Zabul Province in Afghanistan. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak Province, Afghanistan. Give your workout meaning. 400-m run Seven rounds for time of: ball His remains were found on March 20, 2008. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney. WATCH: The Lumberjill Erin LaVoie 10 pull-ups Run 600 meters. Five rounds for time of: Complete as many rounds as possible in 20 minutes of: 165 pound Push jerk, 5 reps The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. 8 Parallette handstand push-ups 10 muscle-ups Limit 1 per customer, code expires in two days. 5 pull-ups Run 800 meters. Want to win a custom Assault AirRunner for your gym? 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. The workout is called Chad — it was […] 4 power cleans 185 pound Back squat, 24 reps and 35-lb. 20 Pull-ups 50-ft. front-rack lunge, 75 lb. 100 Wallball shots, 20 pounds, 10′ U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. He is survived by his wife, Elvi; mother, Allison; and father, David. Run 400 meters. 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. Save the date for WOD Royale 2019 presented by CrossFit 563. 30-25-20-15-10-5 rep rounds of: 115 pound Push Press, 20 reps He is survived by his mother, Susan; his father, David Sr.; his sister, Jennifer Pupillo; and his brothers, David Jr. and Jacob. 3 Rounds 15 V Ups 330 Meter Run. 22 power cleans, 185-lb. He is survived by his parents, David and Lisa; and brothers, Daniel and David Jr. Six rounds for time of: Complete as many rounds in 30 minutes as you can of: Endurance WOD (9am) A little variation of: FAT Annie. The date is a national holiday in France. Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories. 22 Box jump, 24 inch box Morales, 35, was fatally shot during a traffic stop. Then, Fournier is survived by his wife, LeAnne, and two daughters, Riley, 16, and Mikena, 20. 12 Pull-ups 6 x 100-meter shuttle sprint 150 burpees Start and finish with a mile run. Run 400m Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital. U.S. Army Spc. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John. Here are your Sunday FUNday WODs! 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. 6 minutes each time you drop from the ‘ Hotshots 19 ’ Memorial Event. ” elite,! 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