YearoftheHeroWOD

One of my favorite hero wods ever. Always challenging to try and go a little bit faster. PR day! “Nutts” For Time 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups 100 Wall Ball Shots (20/14 lb) 200 Double-Unders 400 meter Run (with 45/35 lb plate) 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. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #24heroesin24hours #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power #nutts

85th Hero WOD of the year. I figured I would have run into this one somewhere along the way but I hadn’t so I figured today was a long enough wait. Lucky enough to have 8 friends who also wanted to it today. Next time Double DT. “DT” 5 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) n honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #wodwellcf #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power

A quick one for No. 84 of the year. “Lee Rigby” For Time 22 calorie Row 25 Squat Cleans (42.5/30 kg) 22 Double-Unders 25 Bar Over Burpees 22 Double-Unders 25 Push Presses (42.5/30 kg) 22 Double-Unders 25 Pull-Ups 22 calorie Row Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. “His family meant everything to him, hew was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died [on May 22, 2013] in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind a two year old son, Jack, his mother and step-father and four sisters. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #24heroesin24hours #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power

Some heavy power clean triples today before the lunch time wod. Not too bad even after a rough training day yesterday and a slightly tweaked lower back. Wish I could stop slightly bending my arms early though. It kind of pisses me off and I’m deliberately trying not too. Cracks me up to see my reaction to the missed one. Yep...absolutely too heavy. Not going to even attempt to squat clean that today. Wearing my Level 1 Trainer T-shirt. Circa 2011. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #24heroesin24hours #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power

Second Hero WOD of the day. “Pheezy” 3 Rounds For Time 5 Front Squats (165/105 lb) 18 Pull-Ups 5 Deadlifts (225/155 lb) 18 Toes-to-Bar 5 Push Jerks (165/105 lb) 18 Hand-Release Push-Ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power

The first of 3 long workouts today. #Repost @wodwellcf with @get_repost ・・・ The "ZEUS" hero WOD was originally posted on the CrossFit.com main site as the workout of the day for Tuesday, February 26, 2013. Earlier this year we filmed two athletes at @bahiacrossfit do it head to head, and they finished in 36:18 and 36:12 (both Rx). Watch the video and see the workout details at wodwell.com -- U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #24heroesin24hours #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power

“Scott Larsen” Every 2 Minutes For As Long As Possible Push Press (75% of 1 rep-max) Handstand Push-Up Start with 1 repetition of each, then add 1 one repetition to each movement every 2 minutes. This is a total shoulder pump! This Firefighter Hero WOD from 555 Fitness is dedicated to Mychal Judge, FDNY, Chaplain, who was killed on September 11, 2001 in the terrorist attacks on New York City. Father Mychal Judge was a Franciscan friar and a chaplain to the New York City Fire Department. He was also a true New York character. Born in Brooklyn, Mychal Judge seemed to know everyone in the city, from the homeless to the mayor. On the morning of Sept. 11, 2001, Father Mychal arrived at the World Trade Center shortly after the first plane hit. And as firefighters and other rescue personnel ran into the North Tower, he went with them. Bill Cosgrove, a police lieutenant, was also there. When the South Tower collapsed, it sent debris flying into the neighboring building. When the dust cleared, Mychal Judge was dead. Soon after, Cosgrove found him. Then, Cosgrove and a group of firefighters emerged from the rubble, carrying Father Mychal's body. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #24heroesin24hours #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power

The newest Hero WOD from @wodwellcf. “Joseph Leavey” 8 Overhead Squats (135/95 lb) 20 Double-Unders 6 Overhead Squats (135/95 lb) 40 Double-Unders 4 Overhead Squats (135/95 lb) 60 Double-Unders 2 Overhead Squats 9135/95 lb) 80 Double-Unders This Firefighter Hero WOD from 555 Fitness is dedicated to Joseph Leavey, FDNY, Ladder 15, who was killed on September 11, 2001, in the terrorist attacks on New York City. Joseph Leavey had a crush on skyscrapers. He could stand for hours outside a high-rise and marvel at it. He always wanted to become a firefighter, but he became an engineer in the construction industry because of his affection for buildings. Then he became a firefighter. His favorite spot was Battery Park City. His favorite buildings: the World Trade Center. It was his habit to take his family to Lower Manhattan, so he could soak in the dimensions of the trade center. He took endless pictures of the buildings, sometimes lying flat on his back. As a lieutenant with Ladder 15 in the South Street Seaport, Mr. Leavey, 45, was one of the first firefighters to reach the trade center on Sept. 11. He lived in Pelham, N.Y., with his wife, Carole, son, Brian, and a daughter, Caitlin. He also has a stepdaughter, Kerri, who lives in Manhattan. "Joe was a real people person," Carole Leavey said. "There wasn't a person in Pelham Joe didn't know." For the family Christmas card, he often tried to get a family portrait set somewhere amid New York's skyscrapers. No one forgot the time he hustled them to the top of the Citicorp building so he could shoot them with the New York skyline in the background. "I swear it must have been 20 degrees below zero," said his stepdaughter. "The winds were like 100 miles an hour." It turned out the picture was overexposed. So Mr. Leavey substituted a photo of the family in front of the New York Stock Exchange. On September 11, 2011 Lt. Leavey lost his life heroically trying to save others in the World Trade Center attack. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympicli

Some serious pain faces going on during this clean session. 7 sets of 5 reps each. Time to really work on volume for the next 30 days or so. Still wondering what I should do with the new weight classes the IWF came out with. Stay where I’m at or do a really hard cut. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #24heroesin24hours #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power

A great wod without any weights. “Zachary Tellier” 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.” Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power

Holy squats! I’m not looking forward to stairs anytime soon. “Manion” First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. "This WOD was very deliberate in the way it was put together." She serves as president of the Travis Manion Foundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says. #crossfit #YearoftheHeroWOD #fitness. #wodwell #liftheavyoftenasineveryday #masters #athlete #barbells #belowparallel #crossfitliberate #RoadtoBarcelona #squateveryday #rpstrength #weightlifting #oly #olympiclifting #WorldMasters2018 #fitguys #iwfworlds #competeeveryday #mg12power #24heroesin24hours #Manion