CrossFit WOD – 181103

Our first of several Hero WODs for November.

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Lopez was in pursuit of a suspect who ran from police officers after a hit and run. The suspect shot Lopez from less than 5 feet away.

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 jobs as a member of CrossFit Merrick in Bellmore, NY. Fran and Cindy were among his favorite workouts.


“Artie” Hero WOD

5 Pull-ups
10 Push ups
15 Squats
5 Pull-ups
10 Thrusters (95/65)

*body armor? Wear it


Optional Buy Out
“Ab Assault”


**This is a Hero WOD. As such, the volume is high and the time frame is high which means the intensity of this workout is a bit lower.

**When we start to venture to these time and rep ranges, it is less about lipolysis than it is about improving stamina (this deals with your muscles) and endurance.

**While this does mean we burn more energy, it does not necessarily mean we are burning more fat the same way the short/intense workouts do. We do improve fat burn via energy systems utilized in longer duration workouts.

**This also gives your nervous system a chance to recover from the short/intense workouts.


“Being a hero isn’t about letting others know you did the right thing, it’s about you knowing you did the right thing.” – Grandpa Max Tennyson


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