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WOD 2/28/2021

CrossFit Hero WOD “Nate”

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings 72/53

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

“Because Nate hated to run, “he was the guy that carried everything,”writes Maria Papandreou of One Summit @one_summit in an email [to The Morning Chalk Up], the WOD is “incredibly difficult and involves heavy lifting.” The numbers – two, four, and eight – signify February 4, 2008, the day that Nate “made the ultimate sacrifice.””

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WOD 1/31/21

Hero WOD “Wittman”

Seven rounds for time of:

15 Kettlebell swings (35/53)
15 Power cleans (95/65)
15 Box jumps, 20/24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

The “Wittman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, February 10, 2011

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WOD 1/24/21

CrossFit Hero WOD “TK”

AMRAP in 20 minutes

8 Strict Pull-Ups

8 Box Jumps (36/30 in)

12 Kettlebell Swings (70/53)

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Weekly Workout Preview 12/21/20

Preview of workouts for the week of 12/21/20.

Monday 12/21: TTB, Row, DB Snatch

Tuesday 12/22: Bar Muscle Up, Hang Power Snatch

Wednesday 12/23: Handstand Push Ups(or Push Press), Row

Thursday 12/24: Power Clean, Wall ball, Burpee(AM classes only)

Friday 12/25: Closed(Christmas Day)

Saturday 12/26: 12 Days of Fitmas

Sunday 12/27: Hero WOD TBD

WODs are subject to change.

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WOD 12/20/20

Hero WOD “Jenny”

AMRAP in 20 minutes

20 Overhead Squats (45/35 lb bar)

20 Back Squats (45/35 lb bar)

400 meter Run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

The “Jenny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, November 28, 2014.

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Weekly Workout Preview 12/14

Preview of workouts for the week of 12/14/20.

Monday 12/14: Wall ball, Push Up, Pistol, Burpee

Tuesday 12/15: Knee to Elbow, Row, DB Snatch

Wednesday 12/16: DU, Dips, Clean and Jerk

Thursday 12/17: Row, Overhead Squat

Friday 12/18: Deadlift, Box Jumps

Saturday 12/19: TBD

Sunday 12/20: Hero WOD TBD

WODs are subject to change.

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WOD 12/13/20

CrossFit Hero WOD “Jack”

20 Minute AMRAP

10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24″/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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WOD 12/6/20

CrossFit Hero WOD “Hammer”5 Rounds For Time

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

The “Hammer” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 17, 2011 

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WOD 11/29/20

CrossFit Hero WOD “Havana”

AMRAP in 25 minutes

150 Double-Unders

50 Push-Ups

15 Power Cleans (185/125 lb)

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

This “Havana” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday February 20, 2018 (180220).

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Weekly Workout Preview 11/23/2020

Preview of workouts for the week of 11/23/2020

Monday 11/23: Hang Squat Clean

Tuesday 11/24: Toes 2 Bar, Deadlift

Wednesday 11/25: Row, Wallball, Pull Up

Thursday(Thanksgiving, modified schedule) 11/26: TBD

Friday 11/27: Push Press, Double Unders, Box Jumps

Saturday 11/28: TBD

Sunday 11/29: CrossFit Hero WOD “Havana”