Workout of the Day (WOD)

Friday 11/11/11 Veterans Day


We are having regular classes today:  6am, 7am, 9:15am, 4pm, 5pm, 6pm and 7pm.  Today is a Hero WOD day.  If you don't think you are ready for an entire Hero WOD we can and will always scale reps, weights, rounds ect. in order to find your 100%.

What is a CrossFit Hero WOD?

a CrossFit Hero WOD is a Man or Woman that did CrossFit, that was a member of the Armed Forces, Police, Fire Department and died in action.

Since it's Veterans we will do a Hero WOD.  These are long grinds so do your best.  Choose from one of the three WODs.  Yes we will have multiple WODs going on at the same time, just be aware of your neighbor.

Work hard and have fun

Option 1:


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

50-40-30-20 and 10 rep rounds of:

  • Wall ball shots, 20 pound ball
  • Box jump, 24 inch box
  • Kettlebell swings, (55/35)

Option 2:


Lt. John Murphy was the first Navy person to be awarded the Medal of Honor since the Vietnam War.

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.

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
  • Lt. Murphy would do this workout with a weight vest on, so if you want wear one too.

Option 3:


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

  • 1 Mile Run
  • 2k Meter Row
  • 1 Mile Run

Today's Workout

Tomorrow's Workout