Monday 26th April 2021

ANZAC DAY Public Holiday - Gym Closed


Park/home Hero WOD if you missed the workouts at City yesterday.


AMRAP in 19 min:

Run 1 Mile

Then 5 Rounds:

27 Air Squats

18 Push Ups


If you finish, start again on the run.


Background: This Hero workout is dedicated to Staff Sgt. Justin Whiting, 3rd Batallion, 5th Special Forces Group, U.S. Army, who was killed in action on January 19, 2008, when his vehicle was struck by an IED while conducting combat operations near Mosul, Iraq.

He had two previous combat tours to Iraq in 2004 and 2005 with 3rd Bn., 5th SFG(A), and was on his third combat tour in support of Operation Iraqi Freedom and the Global War on Terrorism.


Heroes For Heroes was created by CrossFit PR Star @prstarfitness (Chantilly, VA, USA), and that Bobby Weiler and Lt. Col. Tony Kurz designed the workout.


Lt. Col. Kurz (A PR Star athlete) was assigned to the same battalion as Justin.

According to Bobby, the rep scheme signifies: – 19 minutes AMRAP for the day when Justin was killed – 5 rounds for 5th Special Forces Group – 27 air squats for his aged when the incident happened – 18 push-ups for his military occupational specialty



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