Hey Everyone,
We will be closed most of the day today in remembrance of Memorial Day. Tyler will have the gym open from noon-2pm for anyone that can make it. However, for those that need to workout and can’t make it during those hours, here are some CrossFit Heros that can easily be done at home. Think about and be grateful that others have given all so that we can enjoy our lives. All of these WODs can be done at home or in a park with simple substitutions. Post WODs done, score and substitutions to the comments section.
TK
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood
Rounds in 20 min
U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.
He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
First posted December 28, 2013
DOBOGAI
Seven rounds of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit’s helicopter crashed.
He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.
First posted August 22 2013
SMYKOWSKI
Run 6k
60 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.
U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq.
He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.
First posted July 4 2013
GALLANT
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.
He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
First posted June 13 2013
LOREDO
Six rounds of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
First posted December 31 2012
CLOVIS
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.
First posted November 11, 2012
ADRIAN
Seven rounds of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box
U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.
He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.
First posted September 23, 2012
JARED
Four rounds of:
Run 800 meters
40 Pull-ups
70 Push-ups
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.
He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
First posted August 9, 2012
DEL
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, 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 Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
First posted March 27, 2012
BRADLEY
10 rounds of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, 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.
First posted August 17 2011
WILMOT
Six rounds of:
50 Squats
25 Ring dips
Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
First posted May 20 2011
WEAVER
Four rounds of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.
He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.
First posted March 18 2011
MCCLUSKEY
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, OK, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, NC, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan.
He is survived by his son Landen, and his mother Delores Olivares.
First posted March 01 2011
LEDESMA
Complete as many rounds as possible of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
in 20 Minutes
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.
He is survived by his wife Sherry and sons Luciano and Elijo.
First posted February 8 2011
BRENTON
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
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 October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
First posted October 21 2010
FORREST
Three rounds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.
He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
First posted October 17 2010
SEVERIN
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.
Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
First posted 5 September 2010
LUCE
Wearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.
He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
First posted 5 Jul 2010
PAUL
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
He was engaged to be married with Lisa Esposito.
First posted 24 April 2010
WAR FRANK
Three rounds of:
25 Muscle-ups
100 Squats
35 GHD situps
Captain Warren A. Frank, 26, of Cincinnati, OH, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.
He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
First posted 1 March 2010
GARRETT
Three rounds of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, WV was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008.
He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
First posted 22 February 2010
RYAN
Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.
He is survived by his parents Andrew and Jackie Hummert.
First posted 8 October 2008
GRIFF
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.
Travis is survived by his son Elijah.
First posted 9 June 2008
JASON
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.
First posted 2 August 2007
MURPH
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
First posted 18 August 2005
MICHAEL
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
First posted 15 July 2005
The Hero Workouts
JT
Handstand push-ups
Ring dips
Push-ups
21-15-9 reps, for time
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
MURPH
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
First posted 18 August 2005
1 mile Run
100 Pull-ups
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