Hero Workout Saturdays – 12232017

There’s a lot of crazy cool upcoming workouts this holiday season with the Eight Crazy Days and Twelve Days of Christmas workouts. Thought I’d throw in a Hero workout option to the mix as well.


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Five rounds for time:

22 Kettlebell Swings (72/53)

22 Box Jumps (24/20)

500m Row (subbed from a 400m run)

22 Burpees

22 Wall Ball Shots (20/14)

This is a big workout. A very big workout. To give you some context, it took a perennial CrossFit Games athlete just over thirty minutes to complete this workout. That being said, I’d love for us to maintain the intensity for the above workout and not let this workout creep towards to sixty minute mark (who wants to do a sixty minute CrossFit workout!). Here are a couple ways to scale today’s workout: 1) Three rounds for time or 2) Five rounds with eleven repetitions at each movement or 3) Give yourself a forty minute time cap.

Hope to see everyone Saturday morning! Prepare yourself!

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