Hero WODs are the only new workout that no one wants posted, and sadly CrossFit HQ receives many submissions. How does HQ decide who Hero WODs will be named after? Here are the minimum requirements for consideration:
1. The Hero be killed in the line of duty.
2. The Hero be a known CrossFitter
3. The Memorial workout must be requested by colleagues
4. The Hero's surviving family needs to bless our memorial WOD
WOD
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Post time to comments.
I saw this last week and thought it was very appropirately named on it's own ... but here's the story on the inspiration:
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
28:17, used bands on hspu. damn...that 45lb plate is awkward.
38:44 band handstand push ups. That was fun,,,in a sick I can't breathe and I might puke sort of way.
27:47 Rx
That was an awesome WOD.
I was proud of myself for hanging with Brian through most of this. We were neck and neck exchanging the lead up until Double Unders where we both hit a brick wall, but he chipped away faster than me ... and then that 400m run (err walk) with the plate sucked. I've moved furniture faster than that. On the bright side, this was the first time I went Rx on HSPU in a WOD and then 10 felt about as easy as a push up. Must be that Progenex!
Anyone have any suggestions for good WODs to do while out of town?
I'm going out of town for a week and trying to come up with some WODs to do using minimal equipment...
@Liz
Nick gave me a good hotel WOD awhile back:
AMRAP in 20min:
5 Push Ups
10 Sit Ups (with a towel rolled up like an abmat)
15 Air Squats
You can also take a jump rope with you and do things like Annie.
I've also done:
50-40-30-20-10 reps of Double Unders, Push Ups, Squats
Thank you Sam!!!
Now that the WOD is several hours behind me, and I have recovered somewhat after an ice bath, I have to say that WOD was a lot of fun. Sam surprised the shit out of me my doing all 10 HSPUs faster than me. At that point the race was on. At the DUs we were a couple of punch-drunk fighters, barely standing up between blows (DUs). When that whinging voice gets loud in my head I try to remember what these Heroes went through.
My goal this week is do every day's Hero WOD, work permitting, finishing with "Seven" on Sunday. I realize this is not the best way to train, but I look at it as a kind of Lent for CrossFitters; a small daily offering to those who have given everything.
Liz,
Check out this list of "Travel WODs" from Mountaineer CrossFit:
28:37 everything was rx'd except i used 1 abmat for the hspu's.
this was an intense workout. hero week is beginning to really scare me
Awesome! Thanks Jim!
Wowza! Haven't felt like this since my 6 hour days in the pool. Thank you Nick + all those in the 12:00 session today for keeping me on point. All the best, Stella
45ish all rx besides 1 abmat kipping HSPU. I continue to get slowed down my pull ups and double unders. I was so not tired from double unders which I can barely string together that I actually ran the 400m.
I was also slowed down by watching Robert attempt to do box jumps. You may have muscle ups now, Robert, but I kicked your ass in the 30" box jumps. BOOOOYYYAAAA! :)
Damn those wall balls but all in all this wod was a lot of fun...24:38rx
23:19, rx'd
As I write this sitting in my bathtub full of ice water, all I can say is hot damn that was a battle, Jon. Respect to Darrell who never deadlifted more than 225# up until tonight but did all 15 reps at 270#. And to Dalay to gutted it out and finished. It really makes proud to see people push themselves past their physical and mental comfort zones.
Great job, everyone. I'm sure the Heroes are nodding with approval from above at the level of effort everyone has been putting out. Keep it up.
44 flat Rx
subpar
