Hero WOD!

Today’s Workout: “White“ Five rounds for time of: 15′ Rope climb, 3 ascents (sub 3 chest to bar pull ups PER rope climbs, so that makes 9 chest to bar pull ups total) 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Post- Work on a suck list item, (a lift, or double unders, or anything of your choosing) U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. I would like to request White for my birthday WOD. Although LT White was in a different branch of service than I served in, she represents every female who has worn the uniform of the United States of America. Women make up nearly 11.6 perecent of combat veterans yet their sacrifices are often overlooked. It is estimated that only 1% of Americans make the choice to wear the uniform and to defend this great country. Lt. White made that choice and then made the ultimate sacrifice for us. In honor of her dedication to our country, I would like to dedicate my birthday WOD to her memory.

Bracket Buster Participants. If any of you want to work on one of the WODs that were released, we will be doing WOD 1 on Saturday as a gym and WOD 3 on Tuesday as a gym. You may also come in on Sunday during the 11am and use it as a practice day or come in on Monday night at 8pm as an open gym.


14 thoughts on “Hero WOD!”

  1. 31:15 (Did 1 rope climb per round and 6 Chest to Bar Pullups). Most rope climbs I’ve ever done in one sitting. Slowly learning to use my legs on this one.

  2. 35:09. (I did the pull ups, with green band) and knees to chest, but the pull ups were “easier” than anticipated. I will begin experimenting with other bands.

  3. Thanks to all those who serve others, especially those noted above.
    Didn’t have much in the tank today, but gave what I had. 34:24 completed one rope climb (did the rest as pull ups). Knees to almost elbows. Rest as Rx’ed.

  4. 32:30
    Red band pullups, mostly toes to bar, but slipped a few knees to elbows in rounds 3 and 4.
    Tough workout today.

  5. 35:36 if memory is correct. I did to rounds of rope climbs, until the blood dripping down my leg convinced me to switch to pull-ups (no bands)
    Super tough workout today! Thanks Mindy and all of the fine service personnel for everything you do locally, nationally and across the world.

  6. In remembrance of those who served and paid the ultimate price for us and big Mahalos to those that continue to serve and protect our people and country.
    27 something as RX’d.
    First time I’ve ran in a WOD for like 6 weeks (stupid sprained ankle) so I felt good about that. Everything else was hard as expected and each round was slower than the one before it.
    Pro-tip on the rope climbs: rest a little bit between reps so you can maintain technique and make it to the top in 3 pulls or less. Also, jumping from the ground helps.. a lot.

  7. 30:35 substituting knees to elbows and pull-ups, but I graduated to the blue band! Next stop…CrossFit Games!

  8. Thanks to all that have and will serve!!!This was my first HERO WOD. As I just read White’s story I was really awestruck, I am also from Alliance/Atwater, Ohio. How fitting
    I am 2 weeks in and lovin’ it!

  9. 29:31 as Rxed. I did this WOD on Memorial Day so it was nice to revisit it. My time then was into 44 mins or so. Thanks to everyone who has served our country in any capacity and to anyone who sacrifices as a family member. I am grateful.