WOD

Fri, Apr 17

Coach J

Embrace the grind

Today we have the hero workout 'Drew' In honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri and the legendary “Night Stalkers” of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR).

Each round honors one of the “Night Stalkers” Heroes who died in a helicopter crash on Sept. 17, 2025.

As with most hero workouts, this one is a long grind and is more about effort and mindset than the scoreboard.

Ready to tackle this? I know your are!!!

Coach B

💪🏻👏🏻💪🏻

CrossFit 20260417

DREW

CrossFit 20260417

(No Results Tracked)
WARM-UP:
200m walk
100m run
:20 bar hang
5 push-ups
10 deadlifts, empty bar
10 box step-ups
10 kip swings
5 hand-release push-ups
5 deadlifts, light weight
5 pull-ups
5 deadlifts, moderate weight
3 deadlifts, at or slightly below the workout weight

WOD MOVEMENT REVIEW & WARM-UP:
Pull-ups + Push-ups + Deadlifts

SEE HERO WOD DREW TAB

STRETCHING:
1:00 child’s pose
1:00 pigeon stretch/side

DREW

(Time, Rx2, Rx3, Hero WODs)
Hero workout in honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri and the legendary “Night Stalkers” of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR).

HERO WOD DREW: For time:
Rx:
STIMULUS Sub 45:00
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest

Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest

Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest

Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

– 1.5 x bodyweight deadlifts
– Perform the full workout with a 20/14 weight vest

Rx2
20
20

15
15

10
10

5
5

– Bodyweight deadlifts
– No weight vest

Rx3
Run/walk 1:00 away from the gym and then back
20 jumping pull-ups
20 hand-release push-ups from knees

1:30 away/back
15
15

2:00 away/back
10
10

2:30 away/back
5
5

150 box step-ups (12/12)

STIMULUS NOTES:
Each round honors one of the “Night Stalkers” Heroes who died in a helicopter crash on Sept. 17, 2025
As with many Hero workouts, this workout is a longer grind and is more about the effort and your mindset than the scoreboard
Pull-ups and push-ups each in under 1:30 per round
Moderate-to-heavy deadlifts; 4+ reps at a time
Kraus under 5:00
Scott under 6:00
Good under 7:00
Cully under 8:00
Step-ups in under 15:00
Weight vest will make movements more difficult; reserve for advanced athletes

1^st	34:40 Rx3	Coach B Fri, Apr 17, 2026
2^nd	35:40 Rx3	Cassy Fri, Apr 17, 2026
3^rd	30:15	Denise B Fri, Apr 17, 2026
1^st	40:29 Rx2	Coach C Fri, Apr 17, 2026
2^nd	42:47 Rx2	Josh Fri, Apr 17, 2026
3^rd	40:54	Robert Fri, Apr 17, 2026

Coach C	40:29 Rx2	1^st
Josh	42:47 Rx2	2^nd 205#
Coach B	34:40 Rx3	1^st 100-300-400-600 / 20-15-10-5 / Kip + jump / Full + knee / 135#
Cassy	35:40 Rx3	2^nd Rx2 run, Rx3 PUs, 155#DL, Rx3 stepups
Denise B	30:15	3^rd 100-200-300-400 runs, Rx3 PUs, 105# DL, 150 stepups
Kelly	36:17	4^th Rx2 run, Rx3 PUs, 55#DL, Rx3 stepups
Crista	38:54	5^th Rx2 runs, Rx3 PUs, 135# DL, 100 stepups
Robert	40:54	3^rd Assisted pull-ups, 135# DL, Rx2 rep scheme
Zack R	45:00	4^th Capped. Rx Runs, Rx Pullups no vest, Rx pushups, 275# DL, 181 stepups no vest
Brice	45:00	4^th Capped, Rx2 runs, Rx3 PU's, 165# DL, 147 stepups