Monday 110530


Five rounds, each for time, of:
Power clean, 5 reps 135# (95#)
Front squat, 10 reps 135# (95#)
Jerk, 5 reps 135# (95#)
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.
Nat getting low and working hard.

Here is to the Heroes

As some of us have this fine day off, lets reflect on why we have this freedom.  We have this day off to remember the men and women who protect our way of life.  In the CrossFit community, the armed services have a strong influence. 

Hero workouts are named after the brave who made the ultimate sacrifice.  They made CrossFit a very important part of their lives and carried a passion that made them great leaders and model Americans.  We do hero workouts to pay homage to these heroes and to let their families know that their loved ones are not forgotten in the CrossFit Community. 

When you are in the middle of one of the Hero WOD’s, think of the person who this was named after. Did they live "all out?"  How they give it their all in every WOD.  Would they be proud of how I am doing in their WOD?  Thank you for your sacrifice and giving us workouts that make us push ourselves to the point that you lived your life everyday.  


  1. Dan :

    oooph, cool workout. wish I was able to make it. We need to do this again, hopefully soon.

  2. Well said!! And looking forward to feeling destroyed after this one wooo!

  3. Jim D. :

    This one made me pay for the last 3 days of indiscretions. I took yesterday off and my body thanked me with a full 8 hours of uninterrupted sleep. Did some DE squat and deadlift work before attacking this one.
    21:22 total time
    rd 1 3:05
    rd 2 2:26
    rd 3 3:16
    rd 4 3:30
    rd 5 3:03
    I had to drop after the FS before attempting the jerks.
    Now it’s time to go enjoy Memorial Day in memory of those that went before us and paved the way for us to enjoy what they are no longer able to.

  4. CC :

    Nat what at great photo.
    A big thank you to all our heros out there. We wouldn’t be here without you!
    Love – Cherie

  5. Keith :

    I hammered my bod at the Bolder Boulder 10K in lieu of The Hammer at Verve. Wore my green splash tee and got more than a couple shout outs during the run.
    Apparently we have a name out there.
    This was my 30th BB and in those years I’ve just about doubled my best time from the past. Disappointed but I’m still moving so they can’t bury me yet. Better times ahead.

  6. Nat :

    Can we do that WOD everyday… right down my alley. 18:35

Speak Your Mind