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Nate for 6/16/2016

Today’s WOD is a Hero WOD.  CrossFit creates certain workouts after the death of service members.  We honor those who have fallen defending us through workouts.  These are considered knock down, drag out WODs that will likely is long, heavy, and/or skillful.

“Nate” is a Hero WOD that has seen some popularity lately.  During this year’s CrossFit Regionals, the athletes performed a version of this WOD that was completely strict, i.e. no kipping.  We are going to make it that hard.  We simply want to honor Nate by suffering through the WOD as originally written.

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

CrossFit Alloy WOD for 6/16/2016:

100 Situps for Time

AMRAP 20 Minutes:
2 Muscleups
8 KB Swings (2/1.5)

Post Time and Rounds to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:


    Platinum: As written above.

    AMRAP 20 Minutes:
    1 Muscleup (may be bar)
    3 HSPU (Raised Target)
    6 KB Swings (1.5/1.25)

    AMRAP 20 Minutes:
    6 Chest to Bar Pullups (may be Jumping)
    4 Piked HSPU
    8 KB Swings (1.25/1.0)

    AMRAP 20 Minutes:
    6 Jumping Pullups
    4 DB Shoulder Press (25/15)
    6 KB Swings (1.0/0.5)

  • Avatar joed says:

    Steel: 15 rounds even. Did all muscle-ups on the rings. HSPU’s done strict and on a level surface (no raised target)

    Great job, BG, going Platinum!