A new hero

Posted: March 31, 2017 in Uncategorized

Hero: “Liam”

For time:
Run 800 meters with a 45-lb. plate
100 Toes to Bar
50 Front Squats (155/105)
10 Rope Climbs
Run 800 meters with a 45-lb. plate

Partition the reps as needed. Start and finish with the run.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria, father, William, fiancée, Julie Huynh and sisters, Maeve and Raven.

  1. Luke B says:

    35:21 Rx
    Thanks Liam!

  2. Bobby says:

    37:16 Rx – 1st 3 rope climbs legless – split reps 10/5/1 x8 then 20/10/2 x1.

  3. Justin Harrison says:

    40:06 Rx
    Divided into 5 rds of 20 ttb, 10 fs, 2 rope climbs (5 total legless)

  4. Blake Lambert says:

    Hero WOD -33:10
    65# Sandbag Run
    65# Squats (alternated shoulder every 10)
    100 T2B (broken in 10s)
    10 Rope climbs (broken in 3s and 2s)
    65# Sandbag Run

  5. Matt Z. says:


  6. Jennie says:

    Did as 3 person team with Sam and Rachael to prepare for June comp
    Ran both 800’s together all w 35#
    150 T2B
    100 FS
    30 Rope Climbs, every other one legless
    We all had to walk a lot of 2nd 800 due to my calf problem.

  7. Shea says:

    35# plate & 105# FS
    Broke the reps up into 5 rounds of 20/10/2
    Last “run” took over 7 min
    Thank you Liam!

  8. Megan says:

    35# plate
    105# FS
    Last run walked about 200 meters 😬

  9. Kim says:

    @10rds of 10/5/3for1
    25# plate
    3for 1 rope climb progression

  10. Rob H. says:

    At Home….Row workout. Took about 52:00
    10,302m total

    4min easy, 2min fast, 4min easy
    Rest 1min
    3min easy, 90sec fast, 3min easy
    Rest 1min
    2min easy, 1min fast, 2min easy
    Rest 1min
    1min easy, 30sec fast, 1min easy
    Rest 1min
    Continue at your own risk…
    Part 2:
    2min fast, 4min easy, 2min fast
    Rest 1min
    90sec fast, 3min easy, 90sec fast
    Rest 1min
    1min fast, 2min easy, 1min fast
    Rest 1min
    30sec fast, 1min easy, 30sec fast
    Workout Details: Part 1 is 25min and Part 2 is 20min (without the rest). This was originally designed as a long continuous workout that is divided between fast and easy paces. Workout Pacing: You will pick your easy recovery pace as well as your fast pace.

  11. Joshua G says:

    Liam: 46:33
    45 lb. plate for both “runs”
    Rx toes-to-bar
    135# front squats
    Rx rope climbs

  12. Brett Christensen says:

    1.) Warm-up
    30 Thrusters, 45 lbs
    30 Kettlebell Swings, 53 lbs
    30 Row Calories
    2.) Partner EMOM w/ Lucas until failure
    Every 1 min for 13 mins, alternating between:
    1 Thruster, 135 lbs
    1 Thruster, 145 lbs
    1 Thruster, 155 lbs
    1 Thruster, 165 lbs
    1 Thruster, 175 lbs
    1 Thruster, 185 lbs
    1 Thruster, 195 lbs
    1 Thruster, 205 lbs
    1 Thruster, 215 lbs
    1 Thruster, 225 lbs
    1 Thruster, 235 lbs
    1 Thruster, 245 lbs
    1 Thruster, 255 lbs
    3.) Partner WOD w/ Lucas
    100 Dead Ball Over The Shoulders, 100 lbs
    Time = 8:42
    4.) Partner WOD w/ Lucas for time
    6 rounds of:
    20 Push Press, 75 lbs
    15 Bar Facing Burpees
    20 Sumo Deadlift High-pulls, 75 lbs
    time = 11:35
    5.) Accessory Work:
    10 Dumbbell Bench Press | 35 lbs
    10 Dumbbell Bench Press | 40 lbs
    10 Dumbbell Bench Press | 50 lbs
    10 Dumbbell Bench Press | 65 lbs
    6.) ROMWOD

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