Wednesday 11.11.20 – Veterans Day WOD


What is a Hero WOD? : Hero WODs are traditionally workouts created in honor of heroes who have died in the line of duty. Many are named after men and women who lost their lives fighting in the War on Terror in Iraq and Afghanistan whereas others are men and women who died right here at home, defending and protecting their community as police officers, firefighters and paramedics.

What is the Point of a Hero WOD? : In one word: honor. The point is to honor the fallen and to remember them in some small way. This means just giving your all to the workout whether that is “Heavy DT” like a Games athlete would perform or an 80-year-old lady doing half of a Murph and subbing in ring rows for pull-ups. The points is to just honor, remember and give it your best for those who have already given all they have to offer.

Why it matters: CrossFit has had longstanding affiliations with various charitable foundations and many affiliates found working out to be an ideal way to bring communities together to give back. This new project by CrossFit Invictus and the Honor Foundation ties together two important elements with which CrossFit has always connected, service members and giving back to the community. Read more here:

Giving Back To Veterans: CrossFit Invictus Partners With The Honor Foundation For “The Veteran WOD”

***This is as HERO WOD, so it is especially important to be honest about your Rep count and movement standards. If you plan to go for Rx, you must let the coach know. If you are going Rx, your coach WILL be randomly counting your reps and they have been told to not give an Rx if Reps are shorted. They will also only give you 3 warnings about movement standards before taking away Rx.


2 min cardio

10 Air Squats

10 Worlds Greatest

10 Burpees

10 Light DB Thrusters


11 rounds for time:
400 Meter Run/500m Row
11 Dumbbell Thrusters (50/35 lb DBs)
11 Burpees

*Hero WODs are meant to be hard! However, there are also TONS of scaling options:

*Make it a Partner WOD, scale by rounds, scale back the Weight and/or Reps and/or Distance, set a time limit (most of us can’t stay for longer than an hour, so make a 45min Timecap), etc. Pick a variation of the workout that fits your level of fitness at this point:)