WOD

Thu, Jul 2

Sat, Jul 4, 2026 at 10:00am July 4 BBQ - Sparks Marina

Coach B

Today you have another opportunity to take on a Hero WOD to help celebrate our country's 250th year! 🇺🇸 This Hero WOD honors Petty Officer 1st Class Jeff Taylor and has Handstand push-ups, ring dips, and push-ups with a classic CrossFit rep scheme of 21-15-9. Of course we'll have modifications for you to fit our 12:00 stimulus.

After some lower body intense WODs we have some upper-body pressing redundancy for you today and will be a humbling experience because it will not be your heart rate that slows you down, but your muscle stamina and endurance.

Who is up for the challenge besides Kelly, Rosie, Brice, Phil, and Joe K? Sign up to take on HERO WOD JT today!

Coach J

Fun fact: this was the first ever hero workout for CrossFit.

Gymversary: CFA(2)

CrossFit 20260702

HERO WOD JT

Strength + Skill 2026 0702

Other Results

CrossFit 20260702

(No Results Tracked)
WARM-UP:
200m walk
:30 banded pull-aparts
10 inch worm + push-up
10 ring rows
:15-:30 handstand hold
5-10 ring rows
10 push-ups
:30 banded pull-aparts
– Rest :10 between movements

WOD MOVEMENT REVIEW & WARM-UP:
HSPU's + Ring dips

Honors Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan.

HERO WOD 'JT':
21-15-9 reps for time
Rx:
STIMULUS 5:00-12:00
Handstand push-ups
Ring dips
Push-ups

Rx2
15-12-9
Handstand push-ups
Ring dips
Push-ups

Rx3
15-12-9 reps for time
Pike push-ups
Box dips
Push-ups from the knees

STIMULUS NOTES:
First-ever CrossFit Hero workout
5:00-12:00
Maintain sets of 7+ reps to start to go Rx'd
Maintain sets of 5+ reps to start to go Intermediate
High degree of upper-body pressing redundancy that will cause muscular fatigue

STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side