Hero Friday

Hero Friday

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.


Every couple of months I feel it necessary to write a bit more about Hero WODs, from what they are, why they are, and how we do them at Lando. Well, this is one of those times.

Hero WODs, or “Heroes” as many refer to them as, are workouts created by CrossFit HQ like the “Girls” and some other harder to categorize workouts in the CrossFit catalogue.

Heroes are made after men and women who have died in the line of duty. Military, police, fire, and other first responders or government workers who devoted their lives to protect all of ours. There are many in the list these days but many of you probably know the origin of one of the originals without even knowing. I am referring to “Murph”, which might not be a familiar workout but a story you might have even seen on the big screen as the movie Lone Survivor. Regardless of have or have not, I highly recommend reading the book which the movie was made off of. The movie is sweet too with the likes of Mark Whalberg starring.

Hero WODs are meant to be hard in ways different from what we do every day with CrossFit and CrossFit type training. I will be the first to admit some are just absolutely ridiculous with insane volume, difficulty of movements, structure, etc. Others are more manageable and would be the most difficult workout we have each week at Lando but not so out of the realm of possibility that nobody can do it, scaled or not. These are the ones we focus on.

The important take away from all Hero WODs, regardless of overall difficulty, is they are meant to be done with a unique commitment by those performing the work. This is why we do them less frequently than other HQ workouts. I personally love many of the Hero WODs old and new and have had many a transformative experience while suffering through them in my day. These workouts are made in memory of someone who literally died doing their job that in some way is linked to our ability to live as we do each day. So our job when doing these workouts is to give something extra as a way of honoring their sacrifice.

I will absolutely admit that some can find a hokie-ness in that, but doing so is just an example of taking the fun out of life. No, you won’t see a ghost of Nate appear during the hardest parts of this workout, willing you through to the end. You bet he also won’t personally lift you to your first ever muscle up. But the point is we all know there are many days where we could use motivation to just show up and train that is beyond our reach. When the programming calls for a Hero WOD the motivation is right there. You don’t even have to admit it out loud, but every time you want to bail on the process of taking class and doing the workout, remember there is a special purpose behind why this workout exists.

If that doesn’t work, maybe knowing the fact that you won’t do a workout as hard in a while after will get you the extra you need to make it through.


Note: There will be an Rx posted that isn’t the actual Hero WOD but will be Rx in our gym for Friday. The Rx+ will be the HQ written Rx for any Hero WOD.




Strength : Push Jerk
Find a 1 rep max, PR work

WOD : “Nate”

Rx+ for Lando scoring, this is the Rx for the Hero WOD
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swing 70/53

Rx for Lando Scoring

20M amrap
8 Pull-Ups or 4 Bar Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swing 70/53

S: Jumping Pull-Ups, 4 Push-Ups, 35/26
L1: Banded Pull-Ups, 8 Push-ups, 53/35



Core Blast : 4 Rounds, each round 2:00 with 1:00 rest
20 Russian Twist
20 Alternating Straight Leg Raises (from back position)
40 Knees to Elbow (straight arm plank position)
20 Hollow Rocks
20 Flutter Kicks (hollow position)
AMRAP Squat Series (Below) with Remaining Time

1 Air Squat
1 Lunge (each leg)
1 Jumping Squat
1 Jumping Lunge (each leg)
1 Burpee

2. Conditioning : Sweat “Nate”
20 Minute AMRAP
8 Jumping Pull-ups
8 Burpees
8 Kettlebell Swing 53/35


The Program

1. Strength and WOD Rx+
– If unable to do Ring MU then do Bar, if unable to do Bar then do 4 CTB pull-ups, or then 8 Pull-Ups, if unable to do Rx HSPU then do scaled max 4 Abmats. HSPU scale is then Ring Dips any way able.

2. 5 Rounds, 2:30 per round
6 Power Snatch
12 Toes to Bar
8 Pistols (alt)

Snatch Weight : 60%, 65%, 70%, 75%, 80% by round.

3. Core WOD
3 Rounds
25 GHD Situps
30 GHD Hip Extension
3 Rope Climbs, 15′ (use feet)
15 Hang Power Clean 95/65, hang must pass below kneecaps

4. 1 Time Through
2:00 Double Unders
1:00 Row @ 10/8 Damper
1:00 Rest
1:00 Row
2:00 DUs

– allow 15s for transition between DU and Row, each is ME

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