Hero W.O.D. Saturday 10/13/18 (no skills class)


Hero W.O.D. Saturday 10/13/18 (no skills class)


If you aren’t familiar with Hero workouts, they are named after and designed to honor the lives of our fallen soldiers or first responders and the sacrifices they and their families have made fighting for our country, putting themselves before others, and defending our freedoms.

These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout.

If you find that you are feeling sorry for yourself during the WOD, this is where you think about what they and their family have been through, and humbly do your best to finish it. Typically we will not put a time cap, to allow all to finish these Hero workouts if they desire.

Be smart when completing these if you are newer to crossfit and consider scaling the time down or the reps, but only if absolutely needed, given the magnitude of what the workout means.

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. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.


*Coaches- you’ll notice this workout will require 3 bars, something we don’t typically do, based on potentially larger classes.  Let’s do this workout as a community and aim to have a deadlift area, Shoulder press area, and power clean area, with half of the bars with RX loaded and the rest with random scaling loads.   Then start athletes in 3 different groups, one group at each different barbell.

Two rounds for time of:
24 Deadlifts 295/205
24 Box jumps 24/20
24 Wallballs 20/14
24 Strict Shoulder Press 115/75
24 Box jumps 24/20
24 Wallballs 20/14
24 Power Cleans 145/95

Post total times.