CrossFit WOD- 181117

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

This Hero WOD was first posted as the CrossFit workout of the day on Tuesday, May 15, 2012 (120515).


“Brian” Hero WOD

5 Rope Climbs (15′)
25 BSQ(185/130)

*15 min cap


Optional Buy Out
“The Finisher”


10ea Alternating DB Bicep Curls
10 Push ups on DBs
*Score is Rounds + reps completed


*Our third Hero WOD for the month at this one is a bit shorter meaning the level of intensity is MUCH higher.

*With the much higher intensity AND the volume of moderate weight back squats, your heart rate will be high and your legs will be tired.

*Consequently, we are building muscle in the legs, the trunk, raising your growth hormone/testosterone for that time, and improving fat burn for a long time after (8-12 hours post workout; technically called EPOC).

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Iron Hero CrossFit