WOD / Friday, October 26

For the finale of Hero Week, choose one of the following Hero Workouts... 


AMRAP in 20:00 of: 

1 Rope Climb 

400m Run

Max rep Handstand Push-ups 

*Score number of rounds and HSPU

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.



AMRAP in 20:00 of: 

20 Overhead Squats, 45lbs/35lbs

20 Back Squats, 45lbs/35lbs

400m 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.



AMRAP in 20:00 of: 

2 Ring Muscle-ups

4 Handstand Push-ups 

8 KB Swings, 70lbs/53lbs 

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

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Beach Muscles

3 sets of: 

12 Good Mornings

10 Single-arm DB Rows 

1:00 Ring Plank 


1. Choose one Hero from the list 

2. Gymnastics 

11-9-7-5-3-5-7-9-11 reps of: 

Unbroken Strict Ring Dips

3. Aerobic 

4 sets of: 

15 Burpee Box Jump Overs @ 24”/20” 

12 Calorie Ski 

48 Double-unders 

Rest 1:30 

4. Plyos 

Every 1:30 x 8 sets: 

3-4 Broad Jumps as far as possible  

Powerlifting (10:00am)

A. 1 & 1/4 Back Squats: 3 sets x 4 reps @ 75%

B1. 3 sets of: 8 Box Stepdowns/Leg 

B2. 3 sets of: 10 Single-Leg Barbell RDLs/Leg 

C. Tabata DB Front Squats: 8 sets of 20 sec on / 10 sec off 

Rocco Di Jerlando