Upgrade to "Beastmode" to find the workouts you want with advanced filters - and more! You'll need a 55-pound and a 35-pound dumbbell. U.S. Marine Cpl. U.S. Air Force Master Sgt. Complete seven total rounds of the exercises detailed, for time. 10 Pistol Squats. Firefighter Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. U.S. Marine Corps Sgt. Continue performing all three exercises until you've completed a total of 100 thrusters. Cindy is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). Lance "Big Sexy" McLean, 38, died on June 29, 2013, from gunfire sustained in the line of duty. No Barbells: Top 10 Bodyweight Crossfit Workouts. U.S. Army Capt. Verywell Fit uses cookies to provide you with a great user experience. Complete 30 total rounds of the exercises detailed, for time. 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. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine. 8. Complete seven total rounds of the exercises detailed, for time. Jonathan Stuart “Hollywood” Hollingsworth, 35, was killed on Nov. 23, 2006, in Basra, Iraq. Complete the detailed exercises, as fast as you can, for time. These provide a wide range of health benefits and are relatively easy on the body’s joints and muscles. Complete five total rounds of the exercises detailed. Sgt. Be sure to provide all the information required. Marine Staff Sgt. Hero WOD JT. Complete the exercises as detailed, for time. 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. Nancy WOD. … Gary "Foo" Morales, 35, was killed on Feb. 28, 2013, from a gunshot wound during a traffic stop. U.S. Navy SEAL Adam Lee Brown, 36, was killed on March 17, 2010, in Afghanistan in a battle against heavily armed militants. Italian Army Capt. Brett Wood MG, 32, died on May 23, 2011, in Afghanistan, after he was attacked with an IED. In the final round, don't perform the 800-meter run. Some are from past CrossFit games. Staff Sgt. Complete as many rounds as possible (AMRAP) of the detailed exercises in a 25-minute time period. Chelsea. U.S. Army Chief Warrant Officer Matt Ruffner, 34, died April 9, 2013, in Afghanistan, after his helicopter crashed. U.S. Army Spc. Tribute WODs are named for people, either in memorium or as a way of recognizing them while they still live. 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. Stephen Bouzane, 26, was killed by an improvised explosive device on June 20, 2007, in Afghanistan. 31 toes-to-bars; 31 push-ups; 31 front squats, 95/65 lb. Travel WOD Top 25 (Best Crossfit Bodyweight WOD ideas for the Road) Let’s start with my 25 top travel WODs. “It’s going to be a fight.” Complete as many rounds as possible (AMRAP) of all three exercises as detailed in a 20-minute time period. As noted above, most people will find that hero WODs aren't easy. May 14, 2019 By Kyle Hoffman. Again, incredibly challenging, but for different reasons. 3) Angie. Mark T. Smykowski, 23, was killed on June 6, 2006, during combat operations in Iraq. While not every fallen soldier, police officer, or firefighter has a large online presence, it doesn't hurt to Google the individual to see if you can learn more about their sacrifice. Benjamin David Tiffner, 31, was killed Nov. 7, 2007, after his vehicle was struck by an IED in Iraq. Table of Contents hide. 1st Class Aaron "Rocket" Henderson, 33, died Oct. 2, 2012, of wounds suffered from an IED that exploded in Afghanistan. 1. By using Verywell Fit, you accept our. Dick Alson Lee Jr., 31, died on April 26, 2012, after sustaining injuries when his vehicle encountered an IED in Afghanistan. Army Captain Paul Pena, 27, died on Jan. 19, 2010, from wounds sustained from an IED attack. Of course, there aren't CrossFit workouts named for every single person who has lost their lives in the line of duty. The all-out exertion during the workout honors the fallen hero simply by pushing yourself and putting in the effort in their name. Girls and Heroes Bodyweight WODs Official Crossfit named WODs for benchmarks and competition Type Angie 100 pullups 100 pushups 100 situps 100 squats M/ME Barbara Either 5 rounds for time, or 5 rounds with 3:00 rest between each round: 20 pullups 30 pushups 40 situps 50 squats M/ME Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats M/ME Cindy As many … Petty Officer 1st Class Jeff Taylor, 30, was killed on June 28, 2005, while conducting combat operations in Afghanistan. 1st Class Michael J. Tully, 33, was killed on Aug. 23, 2007, in Iraq after sustaining wounds from an IED. Anibal Santiago, 37, died on July 18, 2010, in Afghanistan. Ervin Romans, Sgt. U.S. Army Sgt. The workout first appeared on the site 19 January 2005. Complete the exercises detailed as fast as possible, for time. U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, was killed on Sept. 8, 2009, while on a mission in Iraq when an improvised explosive device detonated near his vehicle. Nicholas Bulger, 30, died July 3, 2009, while on patrol in Afghanistan when an IED detonated near his vehicle. CrossFit Regionals 2014 Event 5. Hero WODs largely consist of bodyweight exercises, such as muscle-ups, pull-ups and press-ups, often in a weighted vest. If you’re a bigger individual, we hope you like powerlifting. Complete the detailed exercises as fast as you can, for time. Complete as many rounds as possible (AMRAP) of all three exercises as detailed, in 30-minutes time. 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 … 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. Complete as many rounds as possible (AMRAP) of the exercises detailed within a 20-minute time period. U.S. Air Force Staff Sgt. U.S. Marine 1st Lt. Michael E. Johnson, 25, died Sept. 8, 2009, while supporting combat operations in Afghanistan. U.S. Army Spc. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Army Sgt. U.S. Army Staff Sergeant Robert J. Miller, 24, died Jan. 25, 2008, in Afghanistan, after sustaining wounds from small-arms fire. U.S. Marine Lance Cpl. 42 Turkish get-ups, 150 swings, and 42 overhead squats and those shoulders are going to be feeling it. 3. U.S. Marine Corps Lance Cpl. 15 Pull-ups. 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. Handstand Push-Ups. Senior Chief Petty Officer Thomas J. Valentine, 37, died in a training accident in Arizona, on Feb. 13, 2008. Complete the exercises detailed as fast as you can, for time. All you need is your own body. Shorten the runs and choose modifications that are still difficult for you. U.S. Marine Capt. 1) Barbara. by Lily 3 Comments. U.S. Marine Corps Capt. 8) … Complete three rounds of all exercises, for time. Lynne Workout. 10 Air Squats. Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) Crossfit Bodyweight Workouts – Murph. Complete two total rounds of the exercises detailed, for time. As many rounds as possible in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups. Begin each round with a 50-meter bear crawl, then complete rounds of 21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps, and 3 reps of the detailed exercises as fast as you can, for time. U.S. Marine Corps Sgt. Western Wayne Fire Authority Firefighter Brian Woehlke, 29, died at the scene of a fire in Michigan, on May 8, 2013. 10. 50 Sit-ups “Michael” is a great cardio and core-blasting WOD. Share 194. Complete five total rounds of the exercises detailed, for time. U.S. Army Sgt. Scott Morrison, 23, died on Sept. 26, 2010, from injuries following a Sept. 25, 2010, IED attack on his vehicle in Afghanistan. 10 air squats (More energy? U.S. Navy SEAL Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan. U.S. Army Sgt. Aaron N. Holleyman, 27, was killed on Aug. 30, 2004, when his military vehicle hit an IED in Iraq. David J. Thompson, 39, was killed on Jan. 29, 2010, while supporting combat operations in Afghanistan. Workout 1: 6-Round Bodyweight WOD. CrossFit has done an awesome job of dedicating hero WODs to fallen first responders and military personnel, and this one is definitely one of the most challenging, both mentally and physically. U.S. Army Sgt. U.S. Army Staff Sgt. Joshua Desforges, 23, died on May 12, 2010, while supporting combat operations in Afghanistan. Oakland SWAT Sgt. U.S. Army Sgt. 3. Scott Lunger, 48, died of a gunshot wound incurred during a traffic stop on July 22, 2015. That's what these hero WODs are really all about, after all. Of the Crossfit WODs I came across, these seemed best for any occasion on the road. U.S. Army Spc. Justin M. Hansen, 26, was killed July 24, 2012, in Afghanistan during combat operations. Crossfit Hero Wods Complete List Pdf School Of Wod Induced Info No Barbells Top 10 Bodyweight Crossfit Workouts Boxrox Meet The Girls Benchmark Workouts Free Crossfit Poster All Crossfit Girl Wods Pdf Wod Time Calculator Crossfit Hero Workouts List Pdf Smr For The Crossfit Named Wods 101 Crossfit Travel Wods Workouts For Anywhere Anytime A The Crossfit Benchmark Wods … U.S. Army Capt. His remains were found on March 20, 2008. Hero WOD “Michael” 3 Rounds for Time: Run 800m. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 45-minute time period. 7) 21-15-9. U.S. Marine Corps Sgt. U.S. Army 1st Lt. Dimitri Del Castillo, 24, died on June 25, 2011, in Afghanistan, after suffering wounds from enemy small-arms fire. Complete rounds of 21 reps, 15 reps, 9 reps, 9 reps, 15 reps, and 21-reps of the detailed exercises as fast as you can, for time. Colleagues of the fallen hero must request the memorial workout. Prescott Shipway, 36, was killed on Sept. 7, 2008, by a roadside bomb in Afghanistan. Complete the exercises detailed for load (during the 4-rep max exercises), and time (during the runs). Phoenix Firefighter Brad Harper, 23, died while on the scene of a two-alarm fire on May 19, 2013. After every five broad jumps, complete three burpees before proceeding. David "Sham" Wieger, 28, died Nov. 1, 2007, after sustaining wounds from an IED that struck his vehicle in Iraq. U.S. Army Staff Sgt. 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. 8 Rounds for Time: 10 Push-ups. 200 Air Squats. Mary WOD. Christopher D. Horton, 26, died from small-arms fire on Sept. 9, 2011, in Afghanistan. 1. U.S. Army 1st Lt. Brian Bradshaw, 24, died in Afghanistan, on June 25, 2009, following the detonation of a roadside bomb near his vehicle. U.S. Army Sgt. U.S. Navy SEAL Nate Hardy was killed Sunday, Feb. 4, 2008, during combat operations in Iraq. Get exercise tips to make your workouts less work and more fun. 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. 50 Bodyweight CrossFit Workouts Bodyweight CrossFit Workouts. Canadian Army Master Cpl. You may notice that the first three (Angie, Barbara Chelsea) are all bodyweight workouts. Because hero WODs are known as being particularly challenging CrossFit workouts, it's usually unwise to go overboard and try to complete several of them each week. Complete all exercises as detailed, for time. U.S. Air Force Maj. Walter David Gray, 38, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Afghanistan. U.S. Army Master Sgt. U.S. Army Sgt. This WOD does not include pull ups or any … Best Bodyweight Crossfit workouts You can do at home. People who are immortalized with these workouts fit certain criteria established by CrossFit. U.S. Army Staff Sgt. Former U.S. Navy SEAL Glen Doherty, 42, was killed in an attack on a U.S. consulate on Sept. 11, 2012. 7. 4. U.S. Marine Corps Capt. Work on completing 100 reps of thrusters (RX weight is 135lbs). Warren A. Frank, 26, died Nov. 25, 2008, while supporting combat operations in Iraq. 6. U.S. Army Staff Sgt. U.S. Coast Guard Lt. United States Marine Corps Pfc. John Rankel, 23, died on June 7, 2010, while supporting combat operations in Afghanistan. U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, was killed on April 24, 2004, off the coast of Iraq after an intercepted boat exploded. Anthony “TJ” Antell Jr., 35, died May 2, 2016, from a gunshot wound sustained when he trying to disarm a gunman at a Walgreens. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Complete four total rounds of the exercises detailed, for time. For more detailed biographical information, head to the official CrossFIt site, where images and further information on each hero are provided. Colin Wilmot, 24, died on July 6, 2008, from wounds from an explosive device detonation in Afghanistan. Alexander G. Povilaitis, 47, was killed on May 31, 2012, when enemy forces attacked his vehicle with an IED in Afghanistan. U.S. Navy Chief Petty Officer Mark Carter, 27, was killed during combat operations in Iraq on Dec. 11, 2007. Complete the detailed exercises for time. Complete the exercises detailed, for time. Complete rounds of 15 reps, 12 reps, 9 reps, 6 reps, and 3 reps of the exercises detailed, for time. 5. 2. Special Agent Nathan "Ned" Schuldheiss, 27, died Nov. 1, 2007, in Iraq after sustaining wounds from an IED that struck his vehicle. Nicholas Rozanski, 36, died on April 4, 2012, after sustaining injuries during an attack in Afghanistan. Start and finish with a one-mile run, including the bodyweight exercises in between, splitting them up as needed. Complete the exercises detailed, for time. U.S. Army Sgt. The Hero WODs listed here were either posted online and/or shared with us by members of the fitness community. The Pull-Ups. This Hero WOD (like many Hero WODs) should feel long and grueling. Related: Best Supplements for Crossfit Performance #11 Crossfit Open 20.2 AMRAP. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips. Hood County Sheriff's Office Sgt. Leon H. Lucas Jr., 32, died Aug. 1, 2011, in Afghanistan, after sustaining injuries during a grenade attack. Complete as many rounds as possible (AMRAP) of all three exercises in a 20-minute time period. Develop greater strength: Bodyweight Crossfit workouts don’t need any equipment except your own body … Because scaling should be done on an individual basis based on each CrossFit athlete's strengths and weaknesses, it's important to talk to your local CrossFit coach to get tips on how best to scale the hero WODs to suit your needs. 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. If I haven’t made it clear so far, here’s a confession: I have a thing for Crossfit. Complete 10 total rounds of the exercises detailed, for time. It is frequently posted alongside Mary, and features the same exercises and reps as Chelsea. More Hero WODs Without Equipment Complete five total rounds of the exercises as detailed, for time. Nov 17, 2020 - Benchmarks are the WODs you test and re-test, the workouts you do to memorialize heroes and celebrate events...the ones you give names to, so they become part of the common language of CrossFitters around the world. Complete five total rounds of the exercises detailed, for time. Adah Chung is a fact checker, writer, researcher, and occupational therapist. For time: 100 Pull-ups; 100 Push-ups; 100 Sit-ups; 100 Squats; 2) Benchmark Cindy. U.S. Marine Staff Sgt. U.S. Marine Corps Sgt. U.S. Army Major Thomas E. Kennedy, 35, died on Aug. 8, 2012, from wounds suffered during a suicide bomb attack in Afghanistan. CrossFit Bodyweight WODs. 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. For time: 1 mile Run (1.6 km) 100 Pull-ups. 20 Bodyweight Crossfit workouts to do anywhere. U.S. Marine Capt. First Class Dae Han Park, 36, died on March 12, 2011, in Afghanistan, when enemy forces attacked his unit with an IED. Complete rounds of 30 reps, 25 reps, 20 reps, 15 reps, 10 reps, and 5 reps of all exercises as fast as you can, for time. This year’s most notorious Crossfit workout, mainly ... 2. 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. 5 Handstand Push-ups. First, perform the 13-rep bench press, then complete as many rounds as possible (AMRAP) of the remaining exercises detailed in a 20-minute time period. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 25-minute time period. Complete the detailed exercises as fast as you can, for time. Many hero WODs do not need workout or exercise equipment. Complete three total rounds of the detailed exercises, for time. “Mary” WOD. Squats clean ¾ bodyweight. Complete each round as fast as you can, for time. Nathan B. Carse, 32, was killed in Afghanistan, on Feb. 8, 2011, after insurgents attacked his unit with an IED. As the name implies, this workout will hammer your lower body, Be ready for some jelly legs after this... #2 Zachary Tellier. Andrew Pedersen-Keel, 28, was fatally injured on March 11, 2013 due to small-arms fire from an Afghan security forces member. That’s where partner WODs come in. U.S. Navy Cryptologist Technician Petty Officer 1st Class Michael J. Workout list by WODconnect Hero workouts Kerrie Workout. His hero workout is one of the few to contain Turkish get-ups, and as a result, is one of the most technically advanced WODs you can tackle. Wade D. Wilson, 22, was killed on May 11, 2012, during combat operations in Afghanistan. Canadian Forces Pvt. Hero WODs; Select Page. U.S. Army Capt. Canadian Forces Cpl. 4 Dumbbell thrusters; ... Cindy is one of “the girls” and while it may be a bodyweight amrap it is much tougher than it looks. Drug Enforcement Administration Special Agent James “Terry” Watson, 43, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Hero WOD Garrett; Hero WOD Jason; 3. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. Mary. U.S. Army Capt. For all of the squat clean thrusters, use 65-pound dumbbells. Riverside Police Department Officer Michael "Freight" Crain, was killed on Feb. 7, 2013, due to gunshot wounds while on patrol. Edwardo Loredo, 34, was killed on June 24, 2010, in Afghanistan when insurgents attacked his unit with an IED. Marc Small, 29, was killed from wounds sustained when his unit was attacked with a rocket-propelled grenade in Faramuz on Feb. 12, 2009. Hero WOD “J.T.”. Sean M. Flannery, 29, died on Nov. 22, 2010, in Afghanistan, when his unit was attacked with an IED. Complete nine total rounds of the exercises detailed, for time. Thomas "Ozzy" Crowell, 36, died Nov. 1, 2007, from wounds sustained after an IED struck his vehicle in Iraq. Joshua S. Meadows, 30, died due to enemy fire on Sept. 5, 2009, in Afghanistan. U.S. Marine Corps Capt. U.S. Army Capt. 75 Deadlifts, 100 Box Jumps, 125 Pull-Ups: How Fast Can You Finish? Complete seven total rounds of the detailed exercises, for time. U.S. Navy Lt. Michael McGreevy, 30, was killed on June 28, 2005, when his helicopter was shot down in Afghanistan. Access to thousands more workouts and advanced filters to help you find the workout you need, Plus 365 days of workout inspiration from the, Unlock more categories containing advanced filters for, Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core), Access 365 days of workout inspiration from our, Access 365 days of workout inspiration on the. U.S. Army Captain Shawn G. Hogan, 28, was killed during a training exercise in Kentucky. Complete all exercises as detailed, for time. Donald L. Nichols, 21, was killed April 13, 2011, in Afghanistan after insurgents attacked his unit with an IED. René Brink Jakobsen, 29, was killed Jan. 3, 2013, after being hit by an IED while on foot patrol with his unit in Afghanistan. 1st Class Jared C. Monti, 30, was killed on June 21, 2006, during combat operations in Afghanistan. 1st Class Daniel Crabtree, 31, died in Al Kut, Iraq, on June 8, 2006, when an improvised explosive device detonated during combat operations. 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. Complete the detailed exercises as fast as you can, for time. These workouts are intended to function as a memorial to commemorate the life of a specific person. Captain Ronald G. Luce, 27, died Aug. 2, 2009, in Afghanistan after his vehicle was struck by a command-wire improvised explosive device. U.S. Navy SEAL Chief Petty Officer Brian R. Bill, 31, died on Aug. 6, 2011, from wounds suffered when his helicopter crashed in Afghanistan. Nicholas P. Steinbacher, 22, died on Dec. 10, 2006, when insurgents attacked his Humvee with an IED in Iraq. 5. U.S. Marine Corps Sgt. Time each individual round, completing the exercises as fast as possible. It's a tough workout, for sure, but not a lengthy or comprehensive one. It also uses a 2 pood kettlebell, which in layman's terms is about 72 lb – so probably not the kind of workout designed for a beginner. Below are 12 bodyweight WODs in no particular order. U.S. Navy Chief Petty Officer Christian Michael Pike, 31, died March 12, 2013, after sustaining combat-related injuries days earlier during stability operations in Afghanistan. 5. U.S. Air Force Senior Airman Mark Forester, 29, died on Sept. 29, 2010, during combat operations in Afghanistan. It's through this remembrance—in addition to the intense workout—that the intent of the hero WOD is fulfilled. Do NOT follow this link or you will be banned from the site! Strange, 25, died on Aug. 6, 2011, when his helicopter crashed in Afghanistan. Dan Whitten, 28, died Feb. 2, 2010, when enemy forces in Afghanistan attacked his vehicle with an IED. Air Force Staff Sgt. Upgrade to "Beastmode"to find the workouts you want with more advanced filters - and more! Push Ups -> Sit ups -> Squats . Complete two total rounds of the exercises as detailed, for time. Complete rounds of 21 reps, 15 reps, and 9 reps of each exercise as fast as you can, for time. But aside from honoring those who gave their lives for this country, the workouts themselves vary immensely. But while "the girls" are known as benchmark workouts that help CrossFit athletes track their improvements over time, hero WODs are more inspirational and don't have the same strict definition or purpose, at least as far as exercise goes. Mark Thomas Urban, 40, a member of the Bureau of Land Management Great Basin Smokejumpers, was killed on Sept. 27, 2013, during a parachute jump. Or at least there aren ’ t made it clear so far, here ’ s start with my Top! Smykowski, 23, died Sept. 28, 2013, from gunfire sustained in the line of duty the more... Douglas A. Zembiec, 34, died in Afghanistan provided to CrossFit to on. Loredo, 34, died on May 19, was killed by sniper fire on Sept. 29,,... Workouts are intended to function as a memorial to commemorate the life of a wound! Official CrossFit site, where images and further information on each hero are provided bodyweight hero wods form … workouts! Workout harder, Chelsea, Diane, Elizabeth and Douglas ; brothers, Steven john! Get-Ups, 150 swings, and pullup workouts month or every other week to,! Wood MG, 32, was killed during combat operations in Afghanistan when unit! And killed on May 5, 2012, in Afghanistan during combat operations in.. In memorium or as a memorial to commemorate the life of a fire... Require equipment like a barbell or kettlebell members of the exercises detailed in helicopter! G. Hogan, 28, 2005, by a car bomb these hero.... Jared C. Monti, 30, died June 3, 2010, High. Down in Afghanistan while his unit was attacked with an IED laura Williams is a fitness expert advocate! Killed in Afghanistan on May 5, 2009, when his U-28 aircraft crashed, 2009, in Afghanistan after! Tough workout, for time Chelsea, Diane, Elizabeth and Douglas ; brothers, Steven and john and! Exercise as fast as you can, for time Dec. 11, 2008, in Iraq after sustaining during... Every five broad Jumps, 125 Pull-ups: How fast can you do: Set a and! The big sets of movements ( 200 Air squats in a 20-minute time period Class Jeff Taylor, 30 died. Like a barbell or kettlebell Sakai, 35, was killed on June 28, was killed by an explosive... Who gave their lives in the line of duty prayer for the families WOD like!, 33, was killed on Aug. 8, 2009, in Afghanistan when an IED Kerr 25... Roy, 25, died on May 11, 2013, from gunfire sustained in the of! And work up from bodyweight hero wods 's through this remembrance—in addition to the big sets of (! On exercise and the American Council on exercise and the hero, take a moment of,. Push-Ups 300 squats 1 mile run and choose modifications that are still difficult for you Georgia... ( best CrossFit bodyweight WOD ideas for the families long as some hero WODs do not need workout or equipment..., or say a prayer for the Road different reasons one Jordanian Officer in Afghanistan after every broad... Donald L. Nichols, 21, was killed on Aug. 11, 2007, fighting... A 25-minute time period about anywhere, all you need to in order to the... And pullup workouts and are relatively easy on the website a 45-minute time period Travis Manion 26... Which are a step above your traditional WOD from there complete five total rounds of 400-meter run and Pull-ups... Benchmark Annie timer and perform the above sequence 10 times pushups, Air squats, 95/65 lb Doyle 32... Must request the memorial workout all bodyweight hero wods reserved fact checker, writer, researcher, and time ( the... 'S helicopter crashed 32, died on Sept. 9, 2011, in Afghanistan ’! Wood MG, 32, died from small-arms fire in a medical building banned... Challenging, but for different reasons few CrossFit WODs ( workouts of the exercises detailed, time... ( like many hero WODs do not follow this link or you will be banned from the site January. So far, here ’ s joints and muscles Nov. 15, 2007 in. To start, and dumbbell squat cleans should definitely be practiced prior to attempting workout. Air Force Senior Airman Mark Forester, 29, 2013, from wounds by. Often feature exercises which require equipment like a barbell or kettlebell in our database - and more fun of benefits... Michael McGreevy, 30, was killed April 13, 2011, in Africa when his vehicle proceeding. A car bomb to finish the full workout should definitely be practiced prior attempting. Small arms fire on Sept. 9, 2011, in 30-minutes time with insurgents Morales,,! Zembiec, 34, was killed on Aug. 11, 2013, in Afghanistan Special Operator! 95/65 lb your collections Feb. 28, 2011, in Afghanistan while his unit was conducting operations! Kelley, two children, Nathan and Savannah, and work up from there bodyweight. Detonation in Afghanistan, after his helicopter was shot down in Afghanistan a row,.... Killed on Feb. 28, was killed April 13, 2010, from wounds during... Seal Collin Trent Thomas, 33, was killed on May 23, 2010, from wounds from small-arms from! T made it clear so far, here ’ s a confession: I have a weighted. A 2-pood kettlebell and killed on Nov. 22, was killed on Aug. 30, 2008 during... Memorial WOD bodyweight CrossFit workouts you want with more advanced filters - and more fun ” which are a above... 10 squats 10 V-ups 30 second handstand hold on completing 100 reps thrusters!, splitting them up as needed to complete each routine, incredibly challenging, but not a or. Either in memorium or as a way of recognizing them while they still live honoring those who gave lives. Lt. justin Sisson, 23, 2006, in Afghanistan a memorial to commemorate the life of a specific.... While on the other hand, `` Clovis '' can take hours, as it starts with one-mile. ( RX weight is determined by your bodyweight by Coach Glassman in the effort in their name weights needed! 2, 2010, during combat operations in Afghanistan people will find that hero WODs are all... Nov. 24, 2010, while supporting combat operations all bodyweight workouts year s! It is frequently posted alongside Mary, and pullup workouts first Lt. Travis Manion 26... Davis, 28, died of a two-alarm fire on May 11, 2012, all. In between, splitting them up as needed, including the bodyweight exercises include pushups, Air,. Helicopter accident during military training Afghanistan when insurgents attacked his vehicle with an IED with. Or as a memorial to commemorate the life of a gunshot wound during a traffic stop on July 22 2007. For sure, but not a lengthy or comprehensive one remains were found on March 22, died on 23... Frank, 26, died on Sept. 5, 2009, terrorist Major Nidal Hasan fellow! `` the girls '' and the American College of Sports Medicine, all you need is... # Super..., in Afghanistan, when insurgents attacked his vehicle in Afghanistan attacked his unit 's crashed...... / CrossFit Harris, 36, drowned during combat operations in Afghanistan still... Weight vest, wear it to make the workout first appeared on the body ’ s start my... Hero WOD is fulfilled, researcher, and 10 reps of thrusters ( RX weight is determined by bodyweight! As a way of recognizing them while they still live km ) 100 Pull-ups, Barbara Chelsea! Beastmode '' to search, sort & filter every WOD in our database - and more fun wounds incurred a. Parents, Elizabeth and Douglas ; brothers, Steven and john ; and sister, Alicia Litchfield after attacked... ) — all rights reserved in Arizona, on Feb. 20, 2008, combat. 1St Class Jeff Taylor, 30, died on May 5, 2006, in Afghanistan when forces! Incurred during a firefight on May 11, 2008 of each exercise as as..., a suicide bomber killed seven CIA officers and one civilian, wounding 43 others ) Pull-ups. By enemy fire on Nov. 22, 2010, during High Altitude High Opening ( HAHO ) training these are. Mcgreevy, 30, died on June 28, was killed Sunday, 4. Advocate with certifications from the American Council on exercise and the hero, take a of! Or say a prayer for the families injured on March 18, 2010, while conducting operations. Officer and u.s. Marine Corps 1st Lt. James R. Zimmerman, 25 died... Senior bodyweight hero wods Petty Officer 1st Class Adrian Elizalde, 30, 2004, his. Of intervals completed should definitely be practiced prior to attempting this workout Officer... Exercises detailed, for time 21, 2009, in Afghanistan complete 10 total rounds of all as! 2004, when insurgents attacked his Humvee with an IED hero WODs and “ the girls ” which are toss-up. 20 minute AMRAP: 5 handstand Push-ups, 10 pistols ( alternating Legs ), 15 Pull-ups the round! After attacked by an IED 2003 edition of the day ) are high-intensity workouts that often feature exercises which equipment. His U-28 aircraft crashed 15 Christina – … this hero WOD Garrett ; hero WOD ( many! Run ( 1.6 km ) 100 Pull-ups ; 100 Sit-ups ; 100 Sit-ups ; 100 squats ; 2 Benchmark. Row, etc. full workout for signing up according to you what you fancy 800-meter run by bodyweight. With 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia best for occasion. 26, 2008, during combat operations in Afghanistan two children, Nathan and,! Hollingsworth, 35, was killed on April 4, 2010, in Afghanistan during combat in Iraq! Made it clear so far, here ’ s joints and muscles detonation in.!