Workout list by Tomi Kainiemi Hero WOD's by Tomi K.

Hero Wod Workout
"Blake"

4 rounds:
- 30m walking lunge with 20 kg/15 kg plate held overhead
- 30 box jump 60 cm/50 cm box
- 20 wallball shots 9/6kg
- 10 handstand push-ups
TC 30 min

Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
Resources

Story http://www.navytimes.com/news/2010/09/navy-afghanistan-helo-crash-four-killed-092210w/ Video
Coe Workout
Ten rounds:
- 10 thrusters, 95 lbs/65 lbs or 42.5 kg/30kg
- 10 ring push-ups
Resources

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter.Video
Daniel Workout
- 50 pull-ups
- 400 m run
- 21 thrusters, 95/65 lbs or 42.5/30 kg
- 800 m run
- 21 thrusters, 95/65 lbs or 42.5/30 kg
- 400 m run
- 50 pull-ups
Resources

Video
Danny Workout
20 min AMRAP:
- 30 boxjumps, 24/20 inch or 60/50 cm
- 20 push presses, 115/75-85 lbs or 50/35 kg
- 30 pull-ups
"DT" Workout

5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX: 70/47,5kg
Level3: 60/42.5kg
Level2: 50/35kg
Level1: 40/25kg

Time cap: 15min

Resources

CrossFit Hero WOD for USAF SSGT Timothy Davis, KIA in OEF on 20 March 2009.Khalipa does DT
Jack Workout

AMRAP in 20 minutes:
10 Push Presses 50/35kg
10 Kb swing 24/16kg
10 Box Jump 24/20"

Programming Notes:
- Pick a barbell weight you know you should be able to do 10 unbroken push press reps for at least 8 rounds
- Pick a KB weight you can do unbroken

General Warm-Up

Barbell Warm-Up
John Rankel Workout
20 min AMRAP:
- 6 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
- 7 burpee pull-ups
- 10 kettlebell swings, 2 pood/1,5 pood or 32 kg/24 kg
- 200 m run
JT / J.T. Workout
21-15-9:
- handstand push-ups
- ring dips
- push-ups
TC 20min

SKAALAUS1:
15-12-9
Add 1 abmat for HSPU
Banded Ring Dip

SKAALAUS2:
21-15-9
Strict Press Dual DB (M:22,5-15kg, N:12,5-5kg)
Seated Bench Dips
Band Assisted Push-Ups

*YOU MUST BE ABLE TO DO +6 STRICT HSPU, BEFORE TRYING TO DO KIPPING OR THIS WORKOUT ”RX”!
Resources

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005Annie does JT
Lumberjack 20 Workout
- 20 deadlifts (275/185lbs or 125/85 kg)
- 400 m run
- 20 KB swings (2/1.5 pood or 32/24 kg)
- 400 m run
- 20 overhead squats (115/75-85lbs or 50/35 kg)
- 400 m run
- 20 burpees
- 400 m run
- 20 pull-ups (Chest to Bar)
- 400 m run
- 20 box jumps (24″/20” or 60/50 cm)
- 400 m run
- 20 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
- 400 m run
In teams of two version (you go, i go, share reps):
* 30 deadlifts (275/185lbs or 125/85 kg)
* 400 m run
* 30 KB swings (2/1.5 pood or 32/24 kg)
* 400 m run
* 30 overhead squats (115/75-85lbs or 50/35 kg)
* 400 m run
* 30 burpees
* 400 m run
* 30 pull-ups (Chest to Bar)
* 400 m run
* 30 box jumps (24″/20” or 60/50 cm)
* 400 m run
* 30 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
* 400 m run
Resources

Video
AMRAP 20 Workout

20 min AMRAP:

6 DL @70-80% 1RM
10 PUSH UP
10 SIT UPS
6 PISTOL SQUATS

Resources

Video