“Lynne”

5 Rounds of:

Max Bench Press @bodyweight (modify to DB/KB and/or floor press or strict press as needed)

Max Rep Pull-ups (modify to BB/KB/DB sumo deadlift high pull if you don’t have a pull-up bar)

"Lynne," one of CrossFit's classic "Girls" workouts, (unnamed) on the CrossFit Main Site, as the workout of the day for May 12, 2004 (040512) - but with a prescribed weight of 135 lb for the bench press, a 2-minute rest after the pull-ups - and a note that read: "Happy Birthday to Lynne Pitts, Kelly Moore, and David Wood!"

“Holbrook”

10 RFT:

5 x Thrusters @115/75 (modify to DB/KB thrusters as needed)

10 x Pull-ups (modify to BB/DB/KB rows as needed)

100m sprint (30 sec run if you don’t have distance marked off

1 min rest

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

*push the pace HARD each round, this workout looks to improve your engine through intervals, max effort each round, recover with the 1 min rest

“Chelsea”

1) Full version:

EMOM 30:

5 x Pull-ups (modify to DB/KB row, 6 total, 3 each arm)

10 x Push-ups (scale to knees if needed)

15 x Air Squats

Background: "Chelsea," one of CrossFit's first six "Girls" WODs, was first posted on the CrossFit Main Site as the workout of the day for Sunday, September 7, 2003. (030907).

Hero WOD “Wilmot”

6 RFT:

50 x Air Squats

25 x Ring Dips (scale to regular dips, bar dips CLICK, or bench dips CLICK as needed)

Story behind the name (#neverforget): Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

1) Full Version: “Danny”

AMRAP in 20 minutes:

30 Box Jumps (24/20 in) (modify to 60 x line hops or step-ups)

20 Push Presses (115/75 lb) (scale the weight or modify to DB/KB, if single DB/KB it is 20 per arm)

30 Pull-Ups (modify to DB/KB rows, if single arm, 30 each arm)

2) Time Saver version:

AMRAP in 10 minutes:

15 Box Jumps (24/20 in) (modify to 60 x line hops or step-ups)

10Push Presses (115/75 lb) (scale the weight or modify to DB/KB, if single DB/KB it is 10 per arm)

15 Pull-Ups (modify to DB/KB rows, if single arm, 15 each arm)

Story behind the name (#neverforget): Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.

1) Full version: “Hamilton”

3 Rounds For Time:

1,000 meter Row (modify to 50 x Burpees if you don’t have a rower)

50 Push-Ups

1,000 meter Run (run for 6 min if you don’t have a distance marked off)

50 Pull-Ups (modify to double arm DB/KB rows or single arm, 50 each if single arm)

2) Time saver version:

AMRAP 15:

250m row (modify to 15 x Burpees if you don’t have a rower)

15 x Push-Ups

200m meter Run (run for 1 min if you don’t have a distance marked off)

15 x Pull-Ups (modify to double arm DB/KB rows or single arm, 15 each if single arm)

Background: Dedicated to U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, who died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

The "Hamilton" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, February 22, 2013 (130222).

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Terry”:

1) Full Version:

For Time:

1 mile run

100 x Push-ups (Elite clapping push-ups, Advanced 50 clap/50 regular, Rx as is, scaled knees)

100m Bear Crawl

1 mile run

100m Bear Crawl

100 x Push-ups (same levels as above)

1 mile run

2) Time Saver Version:

For Time:

1 mile run

100 x Push-ups (same levels as above)

100m Bear Crawl

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Bradley”:

1) Full Version:

10 RFT:

100m run

10 x Pull-ups (Elite 5 x Ring MU, Advanced 5 x Bar MU, Rx as is, scaled band)

100m run

10 x Burpees

30 sec rest

2) Time Saver Version:

5 RFT

100m Run

10 x Pull-ups (same levels as above)

100m run

10 x Burpees

Story behind the name (#neverforget): U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Shawn”:

1) Full Version:

For Time:

5 mile run

*every 5 min:

50 x Air Squats (all levels as is)

50 x Push-ups (scaled knees if needed)

2) Time Saver Version:

For Time:

2 mile run

*every 2 min:

20 x Air Squats (same levels as above)

20 x Push-ups (same levels as above)

Story behind the name (#neverforget): U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Maupin”:

1) Full Version:

4 RFT:

800m run

49 x Push-ups (Elite band resistance, Advanced hand release, Rx as is, scaled knees)

49 x Sit-ups (Elite Wt. MB @30/20, Advanced Wt. MB @20/14, Rx/scaled as is)

49 x Air Squats (Elite Wall balls @20/14, Advanced wall balls 14/10, Rx/scaled as is)

2) Time Saver Version:

4 RFT:

400m run

20 x Push-ups (same levels as above)

20 x Sit-ups (same levels as above)

20 x Air Squats (same levels as above)

Story behind the name (#neverforget): U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Ladies WOD “Barbara”:

1) Full Version:

5 RFT:

20 x Pull-ups (Elite/Advanced with vest, Rx as is, Scaled band)

30 x Push-ups (Elite/Advanced with vest, Rx as is, Scaled knees)

40 x Sit-ups (Elite/Advanced with vest, Rx/scaled as is)

50 x Air Squats (Elite/Advanced with vest, Rx/scaled as is)

3 min rest

2) Time Saver version:

3 RFT:

20 x Pull-ups (same levels as above)

30 x Push-ups (same levels as above)

40 x Sit-ups (same levels as above)

50 x Air Squats (same levels as above)

Background: "Barbara," one of CrossFit's first six "Girls" WODs, was first posted (without a name) on the CrossFit Main Site as the workout of the day for Sunday, July 13, 2003 (030713). The original version allowed 5 minutes rest between sets. It wasn't until later that year (September 27 (030927)) that the workout appeared with the name "Barbara" and specified only 3 minutes rest between rounds-the standard used in future appearances of the workout.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Loredo”:

1) Full Version:

6RFT:

24 x Air Squats (Elite/Advanced with vest, Rx/Scaled as is)

24 x Push-ups (same levels as above, scaled can go to knees if needed)

24 x Lunges (same levels as above)

400m run (same levels as above)

2) Time Saver Version:

6 RFT:

12 x Air Squats (same levels as above)

12 x Push-ups

12 x Lunges

200m run

Story behind the name (#neverforget): U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Jerry”:

1) Full Version:

For Time:

1 mile run (all levels as is)

2,000m row

1 mile run

2) Time Saver Version:

4 RFT:

400m run

500m row

Story behind the name (#neverforget): In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Bulger”:

1) Full Version:

10 RFT:

150m Run (all levels as is)

7 x C2B (Elite Strict, Advanced 2 strict/5 kip, Rx as is, Scaled chin over bar or band)

7 x Front Squats (Elite 185/125, Advanced 155/110, Rx 135/95, Scaled 115/75 or less)

7 x HSPU (Elite Strict Deficit @4/2”, Advanced Deficit @4/2”, Rx as is, Scaled modified AbMat or DB Strict press)

2) Time Saver Version

AMRAP 10:

100m Run

5 x C2B (same levels as above)

5 x Front squat (same levels as above)

5 x HSPU (same levels as above)

Story behind the name (#neverforget): Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

The Ladies WOD “Angie”:

1) Full Version:

For Time:

100 x Pull-ups (Elite with vest, Advanced C2B, Rx as is, Scaled band)

100 x Push-ups (Elite with vest hand release, Advanced hand release, Rx as is, Scaled knees)

100 x Sit-ups (Elite with vest GHDSU, Advanced GHDSU, Rx/Scaled as is)

100 x Air Squats (Elite with vest squat jumps, Advanced squat jumps, Rx/Scaled as is)

*It is only workout 4, plenty of time, so let’s break this up to be able to push a fast pace. 10 sets of 10 or 5 sets of 20, you choose

2) Time Saver version:

AMRAP 10:

2 x Pull-ups (same levels as above)

4 x Push-ups (same levels as above)

6 x Sit-ups (same levels as above)

8 x Air Squats (same levels as above)

Background: "Angie," one of CrossFit's first six "Girls" WODs, was first posted on the CrossFit Main Site as the workout of the day for Saturday, April 16, 2005 (050416).

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Helton”:

1) Full Version:

3 RFT:

800m Run (Elite carry one DB, Advanced carry one DB, Rx/Scaled as is)

30 x Double DB Squat Cleans (Elite 70/50, Advanced 60/45, Rx 50/35, Scaled 35/20 or less)

30 x Burpees (Elite Burpee DB Deadlift, Advanced Burpee over DBs, Rx/Scaled as is)

2) Time Saver Version

5 RFT:

200m Run (same levels as above)

10 x DB Squat Cleans (same levels as above)

10 x Burpees (same levels as above)

Story behind the name (#neverforget): U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survivedby his mother, Jiffy Helton.

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Griff”: yes it’s all running….deal with it

1) Full Version:

For Time:

800m Run forward (Elite with vest, Advanced/Rx/Scaled as is

400m Run backward (levels same as above)

800m Run forward (levels same as above)

400m Run backward (levels same as above)

—————————————

“Time Saver”

AMRAP 10:

100m Run forward (levels same as above)

50m run backward (levels same as above)

Story behind the name (#neverforget): In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah

*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Artie”:

1) Full Version:

AMRAP 20 min:

5 x Pull-ups (Elite: strict with vest, Advanced C2B, Rx as is, scaled band)

10 x Push-ups (Elite hand release with vest, Advanced hand release, Rx as is, scaled knees)

15 x Air Squats (Elite with vest + KB goblet @53/35, Advanced KB goblet @35/26, Rx as is, scaled as is)

5 x Pull-ups (same as above)

10 x Thrusters (Elite 135/95, Advanced 115/75, Rx 95/65, scaled 75/55 or less)

——————————————-

“Time Saver” AMRAP 10:

3 x Pull-ups (levels same as above)

6 x Push-ups (levels same as above)

9 x Air Squats (levels same as above)

3 x Pull-ups (levels same as above)

6 x Thrusters (levels same as above)

Story behind the name (#neverforget): Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.