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Hero WOD

Posted Jan 27 2013 7:56am

If you live in the Northeast you know its been cold.  Really cold.  Almost unbearable cold.  And while I get it, it’s cold and it sucks having to bundle up so much….I think everyone should just stop for a minute and try to appreciate how even though its bitter cold, it can still be really pretty.

frozen trees

seen on my drive to work

Yesterday I braved the cold and headed to the gym early.  I was meeting a few friends to do a quick WOD before the class at 9.  We decided on Karen  - 150 wallball shots as fast as you can.  Basically you thrown a weighted ball (I used 14#) to a 9 foot target all the while making sure you squat with the ball every time.  It took me about 10 minutes and it wasn’t pretty.  Wall balls are my least favorite thing so I am glad I finally did that WOD since I had been ignoring it.

At 9 the WOD at the gym was scheduled.  It wasn’t any old WOD though.  Yesterday meant something…

In CrossFit there are hero WODs that are made in memory or to honor fallen or injured military or law enforcement. The great thing about this is that a hero WOD can be written for anyone that you wish to recognize.

A fellow gym member as well as great friend of the gym owner suddenly passed away a couple of weeks ago while he was doing what he loved…working out.  In order to honor the great man who lost his life too soon, a hero WOD was created for him.

Each number represents something significant in his life… children, years married, years as a marine.  The exercises chosen were even significant in this mans life.


This was tough.  But every time it seemed like every time someone got tired or had a weak moment where they didn’t think they could go anymore they realized this WOD meant something…it was more than just a workout but it was a way to honor someone.  Everyone- including myself- had to dig deep and really push for it.  And that’s the point of a hero WOD.  It shouldn’t be easy. They should make you work harder and dig deeper than normal.

Everyone did an amazing job and I couldn’t be more proud to be associated with not only a great group of people but also a great gym .


“Captain X-Static”


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