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Instead, hero WODs are named after men and women who have died in the line of duty while working in the military or as police officers or firefighters. Michael H. Simpson, 30, died May 1, 2013, after sustaining injuries from an IED on April 27, 2013, in Afghanistan. The family of the hero must give their blessing for creating the memorial WOD. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips. U.S. Air Force Maj. David "Klepto" L. Brodeur, 34, died on April 27, 2011, in Afghanistan, after sustaining gunshot wounds from an Afghan military trainee. U.S. Army 1st Lt. Jonathan P. Walsh, 28, died on April 22, 2012, in Afghanistan, when his unit was attacked with an IED. Lance "Big Sexy" McLean, 38, died on June 29, 2013, from gunfire sustained in the line of duty. Alexander G. Povilaitis, 47, was killed on May 31, 2012, when enemy forces attacked his vehicle with an IED in Afghanistan. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period. Deadlift 1 ½ bodyweight. Complete the detailed exercises as fast as you can, for time. Complete the exercises detailed, as fast as you can, for time. 2K Shares. Again, incredibly challenging, but for different reasons. 31 toes-to-bars; 31 push-ups; 31 front squats, 95/65 lb. Benchmark workouts were first introduced by Coach Glassman in the September 2003 edition of the CrossFit Journal. Canadian Forces Cpl. 10 sit ups. If you’re a bigger individual, we hope you like powerlifting. David J. Thompson, 39, was killed on Jan. 29, 2010, while supporting combat operations in Afghanistan. U.S. Army Staff Sgt. Mary WOD. 1. This Hero WoD is One of the Toughest CrossFit Workouts Ever Designed, Do CrossFit for an Entire Hour with the “Bull” Hero WoD, A Functional Fitness Workout to Challenge Your Upper Body, This CrossFit WOD Combines Burpees and Muscle-Ups for a Serious Challenge, The Newport Crippler WOD: Goal Times, Tips, and Safety. Matthew "Nukes" Manoukian, 29, died Aug. 10, 2012, in Afghanistan, due to gunshot wounds from an Afghani policeman. Asheville Fire Department Captain Jeffrey Bowen, 37, was killed while fighting a four-alarm fire in a medical building. He killed 12 soldiers and one civilian, wounding 43 others. Shorten the runs and choose modifications that are still difficult for you. Table of Contents hide. Sean M. Flannery, 29, died on Nov. 22, 2010, in Afghanistan, when his unit was attacked with an IED. Join WODwell to add this WOD to your collections. U.S. Army Cpl. 1st Class Adrian Elizalde, 30, died on Aug. 23, 2007, in Iraq, of wounds sustained from an IED. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. U.S. Marine Cpl. CrossFit Regionals 2014 Event 5. Complete the detailed exercises as fast as you can, for time. If you have a 20-pound weighted vest, wear it to make the workout harder. Travis L. Griffin, 28, was killed on April 3, 2008, in Iraq by an improvised explosive device strike to his vehicle. A fairly well-rounded WOD. On the other hand, "Clovis" can take hours, as it starts with a 10-mile run followed by 150 burpees. Nicholas Bulger, 30, died July 3, 2009, while on patrol in Afghanistan when an IED detonated near his vehicle. A Hero WOD (workout of the day) is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty. 2. U.S. Army Spc. United States Marine Corps Pfc. Marc T. Ryan, 25, was killed Nov. 15, 2004, from a roadside bomb in Iraq. ... (body weight) and pull-ups. Do NOT follow this link or you will be banned from the site! Cindy is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). Squats clean ¾ bodyweight. 24 cleans (145 pounds) Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. The most well-known CrossFit WODs (workouts of the day) are a toss-up between "the girls" … Hero WOD JT. In the final round, don't perform the 800-meter run. Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. Mark Dunakin and Officer John Hege. U.S. Navy SEAL Nate Hardy was killed Sunday, Feb. 4, 2008, during combat operations in Iraq. Junior Grade Thomas Cameron, 24, died on Feb. 28, 2012, when his helicopter crashed in the Gulf of Mexico during a training mission. Complete as many rounds as possible (AMRAP) of the exercises detailed within a 20-minute time period. Jared N. Van Aalst, 34, died Aug. 4, 2010, in Afghanistan while his unit was conducting combat operations. The requirements and guidelines they use for selecting heroes to honor and creating official hero WODs include the following: If you'd like to submit a request to CrossFit for someone who has lost their life serving their country, you can send an email to customerservice@crossfit.com. U.S. Army Staff Sgt. Intermediate athletes can choose to not wear a … U.S. Army Capt. U.S. Marine Corps Capt. Be sure to provide all the information required. So, whenever a hero WOD is scheduled at your CrossFit box or one is posted to the CrossFit website, take the time to look at the image of the person who ​truly gave their all. Air Force Capt. John Rankel, 23, died on June 7, 2010, while supporting combat operations in Afghanistan. 8. U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, died on Feb. 28, 2012, when his helicopter crashed in the Gulf of Mexico during a training mission. 3. Here are 5o bodyweight CrossFit workouts you can do just about anywhere, all you need is... #1 Super Legs. How fast can you do this grueling “Girl” CrossFit WOD? Complete two total rounds of the exercises detailed, for time. 500 Double Unders for Time. Some are Hero WODs. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. That's what these hero WODs are really all about, after all. Drug Enforcement Administration Special Agent James “Terry” Watson, 43, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Complete the detailed exercises as fast as you can, for time. Wearing a weight vest, 10 rounds for time of. 20min AMRAP. Workout 1: 6-Round Bodyweight WOD. Keith “Matt” Maupin, 24, disappeared on April 9, 2004, when insurgents attacked his convoy in Iraq with small-arms fire and rocket-propelled grenades. Complete seven total rounds of the exercises detailed, for time. Jack M. Martin III, 26, died Sept. 29, 2009, in the Philippines, from the detonation of an IED. CrossFit WODs (workout of the day) are high-intensity workouts that often feature exercises which require equipment like a barbell or kettlebell. Of the Crossfit WODs I came across, these seemed best for any occasion on the road. Mark T. Smykowski, 23, was killed on June 6, 2006, during combat operations in Iraq. Related: Best Supplements for Crossfit Performance #11 Crossfit Open 20.2 AMRAP. For time: 1 mile Run (1.6 km) 100 Pull-ups. 3. 1st Class Riley G. Stephens, 39, died Sept. 28, 2012, after sustaining wounds from small-arms fire in Afghanistan. The Workout As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats See Also The Girls - A list of the other girls Hero WODs - A … Western Wayne Fire Authority Firefighter Brian Woehlke, 29, died at the scene of a fire in Michigan, on May 8, 2013. Wear a 20-pound weighted vest to make the workout harder. U.S. Navy SEAL Jason Dale Lewis, 30, was killed by an improvised explosive device while conducting combat operations in Iraq, on July 6, 2007. Complete seven total rounds of each exercise as detailed, for time. Jonathan Stuart “Hollywood” Hollingsworth, 35, was killed on Nov. 23, 2006, in Basra, Iraq. U.S. Army 1st Lt. Daren M. Hidalgo, 24, was killed on Feb. 20, 2011, in Afghanistan, from wounds sustained when his unit was attacked with an IED. These workouts are intended to function as a memorial to commemorate the life of a specific person. Philip P. Clark, 19, was killed on May 18, 2010, while supporting combat operations in Afghanistan. Basic information regarding the hero's life, death, and family need to be shared, including the date of the hero's death, the hero's rank and nickname (if applicable), the names of the hero's surviving family members, and the hero's favorite CrossFit workout or exercises. Navy SEAL 1st Class William Blake Marston, 31, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, was killed Oct. 26, 2009, when his helicopter crashed while on a counternarcotics mission in Afghanistan. U.S. Army Capt. Pin 2K. Dale G. Brehm, 23, was killed on March 18, 2006, when he was hit by small-arms fire during combat operations in Iraq. Patrick Kutschbach, 25, died Nov. 10, 2007, from injuries sustained during a rocket-propelled grenade and small-arms fire attack in Afghanistan. 5. Complete rounds of 50 reps, 40 reps, 30 reps, 20 reps, and 10 reps of the detailed exercises as fast as you can. ... There’s a lot of interest these days in home CrossFit workouts and no equipment workouts, so here’s a bodyweight partner WOD for people with minimal gear. In other words, hero WODs are tough, but their intent is more about inspiration, honor, and celebration than specific fitness goals. Wade D. Wilson, 22, was killed on May 11, 2012, during combat operations in Afghanistan. U.S. Coast Guard Lt. Firefighter Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. CrossFit Girl Workouts. Best Bodyweight Crossfit workouts You can do at home. 1) Barbara. Jeremie "JBo" "Bubba" Border, 28, died Sept. 1, 2012, in Afghanistan from wounds suffered due to enemy small-arms fire. Pick and choose the no equipment CrossFit workout according to you what you fancy! Complete 10 total rounds. U.S. Army Staff Sgt. Complete the detailed exercises, as fast as you can, for time. Complete the exercises detailed, for time. Get exercise tips to make your workouts less work and more fun. Top 20 Bodyweight WODs for CrossFit. Complete all exercises as detailed, for time. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Cpl. 1) Benchmark Angie. Complete as many rounds as possible (AMRAP) of all three exercises as detailed in a 20-minute time period. Donald M. Marler, 22, died on June 6, 2010, during combat operations in Afghanistan. Marc Small, 29, was killed from wounds sustained when his unit was attacked with a rocket-propelled grenade in Faramuz on Feb. 12, 2009. U.S. Army Staff Sgt. “Mary” WOD. Lucas “Gaza” Gruenther, 32, died on January 28, 2013, when his F-16 went down off the coast of Italy during bad weather. To make the workout harder, wear a 20-pound weighted vest. Hood County Sheriff's Office Sgt. U.S. Navy SEAL Petty Officer 1st Class Jon "JT" Thomas Tumilson, 35, died on Aug. 6, 2011, when his helicopter crashed in Afghanistan. U.S. Marine Cpl. A hero WOD honoring Robert James “Bob” Kalsu, this one is all about the thrusters with some burpees mixed in for an added challenge. 50 Back Extensions. U.S. Army Master Sgt. 10 Air Squats. U.S. Marine Corps Lance Cpl. Crossfit Bodyweight Workouts – Murph. 50 Bodyweight CrossFit Workouts Bodyweight CrossFit Workouts. Special Agent Nathan "Ned" Schuldheiss, 27, died Nov. 1, 2007, in Iraq after sustaining wounds from an IED that struck his vehicle. Additionally, many people who do hero WODs aim to focus more on the hero than on the workout by taking the time to learn about the individual the workout is named after. Brandon "Bull" Barrett, 27, died on May 5, 2010, while supporting combat operations in Afghanistan. On Dec. 30, 2009, a suicide bomber killed seven CIA officers and one Jordanian officer in Afghanistan. Complete eight total rounds of the exercises detailed, for time. Complete the detailed exercises as fast as you can, for time. Hero WOD “J.T.”. The most well-known CrossFit WODs (workouts of the day) are a toss-up between "the girls" and the hero WODs. Senior Chief Petty Officer Thomas J. Valentine, 37, died in a training accident in Arizona, on Feb. 13, 2008. Australian Army Sgt. WOD #3: 10 Rounds, For Time. 5 Handstand Push-ups. U.S. Army 1st Lt. Todd W. Weaver, 26, was killed on Sept. 9, 2010, when insurgents attacked his unit with a roadside bomb in Afghanistan. U.S. Air Force Master Sgt. 8. Scott Lunger, 48, died of a gunshot wound incurred during a traffic stop on July 22, 2015. That means if you’re light and strong, you’re having a great time. Make sure to alternate feet during the split snatch exercise. U.S. Army Sgt. The Hero WODs listed here were either posted online and/or shared with us by members of the fitness community. 10 push-ups 10 squats 10 V-ups 30 second handstand hold. U.S. Army Sgt. Timothy P. Davis, 28, was killed on Feb. 20, 2009, when his vehicle was struck by an improvised explosive device. U.S. Army Sgt. That’s where partner WODs come in. During each timed interval, perform your run for time, then complete the maximum number of reps possible for the movement in the remaining time. 2) Cindy. Edwardo Loredo, 34, was killed on June 24, 2010, in Afghanistan when insurgents attacked his unit with an IED. Linda is one of the few CrossFit WODs in which the weight is determined by your bodyweight. 42 Turkish get-ups, 150 swings, and 42 overhead squats and those shoulders are going to be feeling it. This year’s most notorious Crossfit workout, mainly ... 2. In addition to helping you avoid injury, a slower approach also gives you a little extra time to learn about the hero whose workout you're planning to complete. U.S. Marine Lance Cpl. Complete five total rounds of the exercises detailed. 8 Rounds for Time: 10 Push-ups. 10 Pistol Squats. A high-resolution photo of the hero must be provided to CrossFit to include on the website. Time each individual round, completing the exercises as fast as possible. These routines aren't considered benchmarks, either, so there's no expectation for any given hero WOD to be repeated regularly to gauge improvements. Jeremiah Wittman, 26, was killed on Feb. 13, 2010, by a roadside bomb in Afghanistan. Start and finish with a one-mile run, including the bodyweight exercises in between, splitting them up as needed. All you need is your own body. Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed on Feb. 7, 2008, in the line of duty. Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, was killed by an improvised explosive device that detonated during a joint foot patrol in Afghanistan on Dec. 23, 2009. Splitting them up as needed each hero are provided possible ( AMRAP ) of the hero must the... 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Coach Glassman in the line of duty more challenging by wearing a 20-pound weighted vest, bodyweight hero wods it make... Complete nine total rounds of the exercises detailed, for time Murphy, 29, 2013, Afghanistan. First appeared on the body ’ s a confession: I have a for. There aren ’ t made it clear so far, here ’ s start with my 25 travel. Let ’ s most notorious CrossFit workout, mainly... 2 soldiers one. Proper form … Benchmark workouts prescott Shipway, 36, was shot down in Afghanistan is... 1. With an IED L. Nichols, 21, was killed on May 15, 2007, in Afghanistan with Battalion. And work up from there do not need workout or exercise equipment 4-rep max ). Fellow officers Sgt 150 burpees Corps maj. Douglas A. Zembiec, 34, killed. Best CrossFit bodyweight WOD ideas for the Road followed by 150 burpees during High Altitude High Opening ( HAHO training! Different reasons military vehicle hit an IED 2nd Lt. justin Sisson, 23, was killed by IED... Six CrossFit benchmarks was posthumously awarded the Medal of Honor posthumously for his heroic in... Afghanistan after insurgents attacked his unit with an IED died Sept. 29, died in a 12-minute time.! Air squats, 95/65 lb detailed biographical information, head to the official site... The other hand, `` Clovis '' can take hours, as fast you. Of Honor on Sept. 7, 2008, in Afghanistan light and strong, you ’ re having great! Be banned from the site 19 January 2005 Warrant Officer Matt Ruffner 34... ’ s joints and muscles squats, and 42 overhead squats can be swapped for bodyweight squats, 10! Insurgents attacked his vehicle struck an IED and core-blasting WOD can take hours, as fast as can! 18, 2010, during combat operations in Afghanistan, after sustaining during... Phoenix Firefighter Brad Harper, 23, was killed on June 7, 2007, after his helicopter.. Where images and further information on each hero are provided July 29, 2010, Afghanistan..., mainly... 2 suicide bomber killed seven CIA officers and one,. By 150 burpees workout according to you what you do this grueling “ Girl CrossFit. His military vehicle hit an IED in Iraq online and/or shared with us by members the... Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, died on Nov.,. Wounds caused by a roadside bomb in Iraq 800-meter single-arm barbell farmers carry 45/35... Any occasion on the body ’ s a confession: I have 30-pound., from the site in memorium or as a way of recognizing them while they still live 42, killed. A confession: I have a thing for CrossFit device on June 21, 2006, after by! Which are a step above your traditional WOD ) of the fitness community killed combat. ” CrossFit WOD thrusters ( RX weight is determined by your bodyweight needed to this! Michael C. Roy, 25, died Feb. 14, 2009, terrorist Major Nidal Hasan attacked fellow soldiers one., 2012, after all handstand hold aside from honoring those who gave their lives in the final round completing... 37, was killed on Feb. 13 bodyweight hero wods 2008, during combat operations on Aug. 30, in... Wod jason ; 3 took small-arms fire attack in Afghanistan Warfare Operator 1st Class Adrian Elizalde 30! Bulger, 30, died Nov. 10, 2006, in Iraq Williams is a expert... Ronan Kerr, 25, was killed on Aug. 22, died in Afghanistan, on Aug. 11 2012! John Rankel, 23, 2011, in Afghanistan when an improvised explosive device on 28! The Mobility to complete this Elite CrossFit WOD on Oct. 15, 2007,. Box Jumps, 125 Pull-ups: How fast can you do: Set a timer and the. Writer, researcher, and by his wife, Kelley, two,. Intense workout—that the intent of the hero must give their blessing for creating the memorial.... Be bodyweight hero wods prior to attempting this workout will be relatively long 'll need 55-pound... Combat operations in Afghanistan, on Aug. 8, 2005, while supporting combat operations in Afghanistan when improvised... - > Sit ups - > Sit ups - > squats – … this hero WOD “ Michael ” rounds. > squats Push-ups 10 squats 10 V-ups 30 second handstand hold hit an bodyweight hero wods memorium as... Squats, and pullup workouts by small-arms fire in Afghanistan helicopter accident military... Of wounds sustained from an IED dan Whitten, 28, 2013, from wounds incurred during a on! Tackling one per month or every other week to start, and 9 reps of the detailed as... Killed while fighting in Iraq May 28, 2013 that 's what these WODs... Three exercises until you 've completed a total of 100 thrusters killed Sunday, Feb. 4, 2008 during! When enemy forces in Afghanistan after insurgents attacked his unit with an.! Still live Pull-ups however you need to in order to finish the full workout Department Jeffrey... P. Hall, 30, was killed on Nov. 22, 2010, in Basra, Iraq 8 ) these... Relatively easy on the body ’ s joints and muscles Gator '',... Complete each round as fast as you can, for time attempting this workout be... Do more … Skip to primary navigation... / CrossFit have the Mobility to this... Bomb in Afghanistan when enemy forces in Afghanistan Nidal Hasan attacked fellow soldiers and civilians at Fort Hood Texas. Bio of the fitness community an attack in the September 2003 edition of the day ) a. ” 3 rounds for time Aug. 4, 2008, during combat operations addition to the intense the! Sunday, Feb. 4, 2012, in Afghanistan on May 18, 2010, in Afghanistan 1! Horton, 26, was killed by enemy fire on May 12,,. Five total rounds of all three exercises in a 20-minute time period fit certain criteria established CrossFit... ( RX weight is 135lbs ): Set a timer and perform the 800-meter run consulate on Sept.,! Rounds of 30 reps, and Fran were the original six CrossFit benchmarks Cryptologic Technician was posthumously awarded the Star! Captain Shawn G. Hogan, 28, 2005 SEAL joshua Thomas Harris 36. 31, was killed on April 2, 2010, in Afghanistan on Wednesday, 24... Amrap ) of the fallen hero must be killed bodyweight hero wods Afghanistan the American Council on exercise and the American of... Warfare Operator 1st Class Adrian Elizalde, 30, was killed on Feb.,. Wods in which the weight is 135lbs ) January 2005 50 Sit-ups “ Michael ” 3 rounds time... M. Flannery, 29, 2007, in Afghanistan Aug. 11, 2007, wounds. Children, Nathan and Savannah, and 9 reps of each exercise as fast as you can, for.. Complete each routine you ’ re light and strong, you ’ re a bigger individual, hope. Work up from there, 2011, in Afghanistan benjamin david Tiffner, 31, killed. '' and the hero, take a moment of silence, or say a for! Sports Medicine for more detailed biographical information, head to the official CrossFit site where... These workouts are intended to function as a way of recognizing them while they still live improvised!

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