Tag Archives: memorial

A Good List of Crossfit Hero Workouts With Videos

Adam Brown

Adam Brown

I just stumbled across an informative page on the Colin McNulty blog.  The page lists the Hero WOD and it links to videos showing the workouts.  Hero WOD are listed on the page similar to the Adam Brown WOD shared below.

Adam Brown (Video)
For time.
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Check out the complete list by Colin McNulty at this page of his blog.  The Adam Brown video is also shared below. Read more

Lumberjack 20 Memorial WOD on 05 November, 2013

Fort_Hood_MemorialOn Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This is the WOD posted on the Lumberjack Crossfit website:

The LUMBERJACK Battalion remembers what happened years ago and wants to honor the fallen who have paid the ultimate price. This year tho, the 20th Engineer Battalion would like to dedicate this workout to all military personnel who are serving and the families waiting for them to come home! Read the article below for more information about the history of this WOD:

You can read about the LUMBERJACK 20 WOD HISTORY

The pain may be temporary, but pride is forever!

LUMBERJACK 20 WOD:

20 Deadlifts (m – 275# / w – 190#)
Run 400m
20 KB swings (m – 2 pood / w – 1.5 pood)
Run 400m
20 Overhead Squats (m – 115# / w – 80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (m – 45lbs each / w – 30#)
Run 400m

45th Sustainment Brigade dedicates memorial CrossFit competition

By Sgt. Chris Huddleston, 45th Sustainment Brigade Public Affairs, 8th Theater Sust. Command

memorial_competitionKANDAHAR AIRFIELD, Afghanistan — Soldiers and officers of the 45th Sustainment Brigade gathered for a memorial CrossFit Workout of the Day, or WoD, honoring Staff Sgt. Robert Massarelli at 8th TSC’s 45th Sust. Bde. CrossFit Gym, July 16, here.

The workout consisted of three rounds of four exercises: a waiter’s walk with 135 pounds for males, 95 pounds for females; and 15 pull-ups; 15 wall ball tosses; and 15 sledgehammer strikes.

“It was good because it was for my friend,” said Sgt. Tuan Nguyen, motor transport operator, 96th Transportation Company, 117th Combat Sust. Support Battalion, 45th Sust. Bde. “We did this for Staff Sgt. Robert Massarelli and please don’t forget his driver, Sgt. Michael Strachota, who also passed. This WoD is for them.” Read more