Hero workout of your choice.
Review the list of heroes and honor one with an all-out effort. Post choice of workout and results to comments.
Compare to 230911.
Scaling: Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a high volume of reps. Consider the movements you have already completed this week and make sure you pick a Hero workout that allows you to keep moving. Hero workouts that emphasize moderate rep ranges and time domains (10 to 30 reps per movement, approximately 15- to 20-minute range) are good choices.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Resources:
CrossFit Hero and Tribute Workouts
Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members
Find a gym near you:
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Comments on 240911
102 Comments
M/38/6’/176#
“J.T.”
10:49 Rx
181206 9:00
210810 10:15
Deo gratias
“Garbo” Rx 8 rounds + 14 reps
Mr Joshua, but with regular sit ups instead of GHDs
32:11
Griff: 2x run 800m, run backwards 400m = 19:40
Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile
34:59
ABBATE
Run 1 mile
155-lb clean and jerk, 21 reps
Run 800 meters
155-lb clean and jerk, 21 reps
Run 1 mile
27:33
Tumilson
run on a treadmill
first 2 rounds 40# dumbbells, then 35# for the remaining
24:55
M- 53/ 5'7 / 220
Intermediate-
Thompson 10 rounds of 2 lying to standing rope climbs, 95#\29 reps- back squat, 95# barbells firemen's carry
28:05
Completed the morning of 9/12.
Griff
800m run
400m backwards run
800m run
400m backwards run
13:30
rip all who gave it all.
COE
17:52
MCGHEE
Complete as many rounds in 30 minutes as you can of:
275-lb deadlift, 5 reps
13 push-ups
9 box jumps, 24-inch box
Reduced deadlift weights to 220 lbs and did 12 rounds
Michael at 80%.
3 rounds
650m run
40 good morning with 53 KB
40 sit-ups unanchored.
22:06
Nate
AMRAP 20 Minutes
2 Muscle Ups
4 Hand Stand Push Ups
8 02 pod kettelbell swing 25kg kb
Total 11 complete rounds
911 Memorial Hike
3.4 Miles and 750 ft Elevation Gain
TT: 1 Hr 9Min
Scaled, 10#, 14:40
Hiked to the highest point in New Mexico, Wheeler Peak, 13,161.
Decided on Wheeeler to also hike to the summits of Old Mike Peak, Simpson Peak, and Mount Walter.
Spectacular day in the Sangre de Cristo Mountains.
Double DT @ 95 lbs
30:44
m/43/172
Luce
Wearing a 20-lb vest, 3 rounds for time of:
1K run
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, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device.
Rx
Outside, bar MUs with the vest in 2-3 sets, squats took most of the time
39:49
🇺🇸
Great job!
“Nate” last night after this was posted: 10+1 as rx’d.
details in yesterdays comments.
5 rounds for time:
11 back squats (185)
7 burpee to struck pull ups
400 m run
17:44
M 54/205/6’
Did hero wod Jack.
10 push press @#95.
10 kettlebell swings@#53.
10 box jumps.
9 rnds+20.
Michael
3 rds
800m
50 back ext
50 situps
34:41
Nice job!
MAXTON
With a weight vest, 13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees
@ 14-1b vest, 20-inch box
20-1b vest, 24-inch box
67:29
Maxton is a beast, great job! Those 13 were well honored.
Very well done! That is for sure a solid Hero WOD.
👏🏻
Stairclimber:
220 Floors - 110 for each tower
Time: 1:08:24
Very nice. Poignant tribute.
👍🏻🇺🇸
Great job!
Bravo. A fitting tribute.
Excellent time for JT.
JASON
muscle-ups subbed to pull-ups
for time:
100-75-50-25 squats
5-10-15-20 pull-ups
19:24
M| 5’4”| 135lbs| 29:14
Larry:
21-18-15-12-9-6-3 reps for time of:
Front Squats 115lbs
Bar Facing burpees
200 meter sandbag carry after every round 100lbs
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
Great work!
Impressive effort. That's a lot of FS.
Great stuff!
Michael
RIP, Shipmate.
Rx’d: 12:28
Last time on 210531: 16:59
JORGE
For time:
30 GHD sit-ups
155-lb squat clean, 15 reps
24 GHD sit-ups
155-lb squat clean, 12 reps
18 GHD sit-ups
155-lb squat clean, 9 reps
12 GHD sit-ups
155-lb squat clean, 6 reps
6 GHD sit-ups
155-lb squat clean, 3 reps
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.
He is survived by his sister, Gina.
First posted April 7, 2013.
Well done!
Fantastic job my man!
Props, CN. Well done, and nice improvement.
As a firefighter, I was hoping for a few more firefighter hero WOD options, especially related to 9/11. Decided to come up with my own to set a benchmark to measure up against next year.
- 11 reps of 9 of your weakest exercises. Choose a load that results in burnout at the end of the set.
- 3:43 of planks at the end, modified as needed to perform unbroken. Embrace the burn as you remember the firefighter lives that were given in the line of duty that day.
Great job, Erica & nice way to honor your fellow fire fighters!
Nicely done!
Herowod “Josh”:
- 21 overhead squat (44 kg)
- 42 pull ups
- 15 overhead squat (44 kg)
- 30 pull ups
- 9 overhead squat (44 kg)
- 18 pull ups
Time: 15’02’’
“Manion”
Rx - 28:32 (PR)
Awesome job and congrats on the PR!
Nice time! Congrats re PR!
Hall
5 RFT of
3 Cleans, 125# (rx 225#)
250m row (rx 200m sprint)
20 DB snatches (rx 1.5 pood KB)
2 min rest
22:40
Each round about 2:45-3:00, each row sub 1:05/15 cals
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado,
died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his
single-engine U-28 aircraft crashed. There were four total fatalities.
The 30-year-old was assigned to the 319th Special Operations Squadron,
Hurlburt Field, Florida.
Hall is survived by his parents, Dennis and Kliffa; girlfriend,
Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother,
Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews,
Erika, Natalie, Izabelleh, Evan and Noah.
First posted June 7, 2015.
Very well done Jim!
Awesome job!
Northrup - a hero WOD for 55-year-olds!!!
26 barbell back-rack step-ups
then 3 rounds of
then 31-calorie row
75-lbs barbell, 21" box
14:37
Keeping balance on box step-ups was very challenging for me.
JOSH
For time:
95-lb overhead squat, 21 reps
42 pull-ups
95-lb overhead squat, 15 reps
30 pull-ups
95-lb overhead squat, 9 reps
18 pull-ups
U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.
9:43 Rx
Fantiastic work!
Excellent!
Hanson
5 rounds for time of:
2-pood kettlebell swing, 30 reps
30 burpees
30 GHD sit-ups
I did 3 rounds of:
50 lbs kettlebell swings X 30
30 burpees
30 regular sit ups
Then 1 round of:
50 lbs kettlebell swings X10
10 burpees
10 regular sit ups
To even the count to 100 reps total
M/49/6'2"/185#
Randy
75 snatches with 26# DxKB
3:49
***went nasal breathing only as well
Well done Stacey!
Very nice!
Run 800 meters
Run 200 meters backwards
Run 800 meters
Run 200 meters backwards
Then
100 Pull-ups
200 Push-ups
300 Air squats
Then
Run 200 meters backwards
Run 800 meters
Run 200 meters backwards
Run 800 meters
#20 vest
Total 56:36
I like it, great job!
Creative, and beyond rx. Nice way to honor this day.
Fantastic! Nice extra spin!
Josh RX
14:18
Good work!
MURPH
RX: 38:12
Great job!
Terrific time for Murphy, nice work!
M 41 200# 69"
Kalsu
I put a time cap of 20 minutes. Did 39 reps at 135#. I'd only ever tried it at 95# and had to start skipping rounds of burpees 8-10 minutes in. This time I did all the burpees for those 20 rounds and did at least 1 thruster each round.
My legs and cardio were not the problem. My shoulders are fried from yesterday's.
For time: 11:30
65-lb overhead squat, 21 reps 42 banded pull-ups 65-lb overhead squat, 15 reps 30 banded pull-ups 65-lb overhead squat, 9 reps 18 banded pull-ups
Still missing "Gunny"
https://www.crossfit.com/workout/2018/7/3
I did that back in 2018 but couldn’t remember exactly when to look it up again. Thanks for the URL.
I'm from NYC, so did "First Responder"-honoring the 343 FDNY & 72 NY LE Officers killed saving others that day -RIP; gone, never forgotten:
2 Rounds for Time
2,001 meter Row
343 Double-Unders*scaled to SUs
72 Single Dumbbell Box Step Overs (50/35 lb, 24/20 in)
36:54
Fantastic job and way to honor them Favo!
Nice memorial Favo.
RANDY
75-lb power snatch, 75 reps for time.
Scaled to 55- lbs 12:03
One of my favorite Hero WODs. For those who don't know Randy's story, read up on him. An inspiring man.
Nice job! Agree, Jim, truly remarkable man. RIP Randy Simmons.
GARBO
4r+38
Tumilson: in honor of SO1 Tumilson, killed in Afghanistan 110806.
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60# DBs
Rx 20:41 (PR)
230911: 22:04
Hooyah brother! RIP
Didn't feel like a PR effort at the time and I didn't intend to - goal was to just keep moving, to not stop, just like he wouldn't have - but I'll take it. Decided to do this WOD again as I knew I could keep it under 30 minutes, and that doing Murph, Manion, Bert, other similar effort right now may reverse the good recovery work I've done.
@Coastie. Would you be so kind as to post your "6535" again? I can't seem to find where I jotted it down.
Awesome job, Lincoln! Great way to honor his memory; going all out & pushing your way to a PR! Nice!
RIP S01 Tumilson.
Lincoln, nice to honor a fallen brother with a pr, especially today.
PR
Great job!
Excellent!
In honour of Lt. Andrew Nuttall (PPCLI), CAF brothers and sisters, our American friends and allies who served and gave their lives in the GWOT. We will remember them.
Well done!
Great job!
That's a good one, and a good reminder of how 9/11 affected so many. Thanks Johnny.
Badger (scaled)
3 rounds of:
95-lb hang power clean, 30 reps
30 chin-ups
Row 800 meters
Kelly Brown
24’ bj
225 dl
20lb wallball
27:03
GRIFF: 17:37
Globo wod: many do "Murph" today so that's the first one we're looking at. If you have access to a park pullup bar or a bar in a Globo gym do this as Rxed. Can't kip on the bar, because you're using a door chin up bar? Partition into sets of 3/6/9, 33 rounds, with one round being 4/8/12. If you are using a conventional treadmill for the mile runs use a slight incline. Sub 120 calories assault or echo bike, or 2000m row for runs if subbing. Another option is "Chad" as a pretest for Veterans Day. (1000 stepups, on a 20" box with a 35/45lb ruck). If you're somewhere without a pullup bar available today do "Loredo" (6 rounds of 24 lunges, 24 pushups, 24 squats, run 400m).
Another choice is "Glen" (SEAL Glen Doherty, State department security, 9/11/2012, Bengazi) For time: "Grace" [30 clean and jerks 95/135], 1 mile run, 10 rope climbs; 15ft rope, run 1 mile, 100 burpees. Dumbbell sub 35/50lb clean and jerks, sub 3 to 1 towel pullups or L-sit pullups per rope climb. Mile runs subs same as Murph.
Now if you're someone who is picking "DT" today because you love the barbell do either heavy (205/145lbs) or double DT today. Scale to regular DT if you're max clean and jerk is sub 225/155. Dumbbell DT sub is 40/60lb dumbbells.