Log your benchmarks and Hero WOD's in the CrossFit App to track your progress.
Hero Workout
Hammy
RX'D Workout
For time:
1,200-meter run
80 box step-overs
40 hand-release push-ups
800-meter run
40 burpees to target
20 strict pull-ups
400-meter run
20 burpee box jumps
10 ring muscle-ups
400-meter run
40 burpees to target
20 strict pull-ups
800-meter run
80 box step-overs
40 hand-release push-ups
1,200-meter run
1,200-meter run
80 box step-overs
40 hand-release push-ups
800-meter run
40 burpees to target
20 strict pull-ups
400-meter run
20 burpee box jumps
10 ring muscle-ups
400-meter run
40 burpees to target
20 strict pull-ups
800-meter run
80 box step-overs
40 hand-release push-ups
1,200-meter run
♀ 20-inch box, 6-inch target for burpees
♂ 24-inch box, 6-inch target for burpees
♂ 24-inch box, 6-inch target for burpees
About Hammy
Cpl Stuart “Hammy” Hamilton of the 2nd Bn Royal Irish Regiment, died Sept. 4, 2021, in a tragic training accident.
Hamilton, 30, was described as fun-loving and someone who easily made friends. The military reservist and Afghanistan veteran had a master’s degree in business and was an avid athlete, having once completed a half marathon wearing a 60-lb vest.
Hamilton is survived by his parents, Alan and Alison; siblings, Helen, Gordon, and Leanne; and many friends and loved ones.