Friday Feb 21 2020

Every Friday we honor a fallen Hero with a Hero WOD from the fine folks at CrossFit HQ. Every day we have Hero’s serving overseas and Hero’s serving and protecting within our own borders. Today as you’re grinding through this workout honor our fallen and say a prayer for them and for those who continue to put their lives in harms way 24/7/365. 
Hero Forged Friday all evening classes. Come in, get the workout done, cheer on those still working and stick around for a beverage or two with some amazing people. 
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 rounds
30 kettlebell swings, 2 pood
30 Burpees
30 GHD sit ups

848f13ef 8cdc 4266 8197 8af0af185383
Login to comment
Abbbbbbbzzz #yikes
I will absolutely. cherry pick this one next time. ☠️
33:01. Modified. 🤮😵🥴
Half GHDs, half ab-mat sit-ups each round. That was still super gross.
I may regret the ghds but other than that I enjoyed that workout.
GHD to //
37:36 Rx
Do you even Rabdo bro?
I’m not ok.
half full & half //
Departed for Milwaukee to help CLJ move. / Hanson complete on 2-26-20 in 26:20.
27:49 # 35, ab mat situps
38:44 1rd of ghds.
15 ab mat SU/15 GHD every round
I think 35ish??
Ab mat sit-ups
Slow is smooth! 8x3 Split Jerks at 140#
31:57 1/2 abmat 1/2 GHD, 2pood KB
29:52 🤮☠️
2 rounds sit-ups/3 rounds GHDs