Union Comp


Hero WOD Saturday’s – 10212017


Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

AMRAP twenty-six minutes:

6 Deadlifts (315/223)  (each athletes perform six deadlifts)

9 Synchronized Bar Facing Burpees

9 Bar Muscle Ups (each athlete performs nine bar muscle ups)

200m Farmers Carry (72/53) (one kettlebell between the two athletes)

The farmers carry has been added as a modification from the original Hero WOD. The two athletes will have one kettlebell and briskly shuffle the kettlebell two hundred meters, trading off the kettlebell between partners as necessary. Scale the Bar Muscle Up volume to something manageable or scale with chest to bar pull ups/pull ups.


Hero WOD Saturday’s – 10142017


U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Six rounds for time:

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run


Hero WOD Saturday’s – 10072017

“Route 91 Harvest Remembrance WOD”

This past weekend an unspeakably evil act shook our entire nation and specifically those directly affected in Las Vegas. It’s challenging to put words to something where the loss of life is so unbelievably high. My hope is that on Saturday our class can gather together and find some solace in the strength of a tight knit community.

Regarding the below workout, the format is as follows: athletes will start the workout with a five hundred meter row (or four hundred meter run) and then beginning completing as many squat clean and jerks as possible before the five minutes turn over, when this happens athletes will then row another five hundred meters before picking back up where they left off on the clean and jerks; athletes will work in this format until fifty-eight repetitions has been achieved. The clean and jerks are intended to be light to moderate; not heavy or super light. There is a forty minute time cap on today’s workout.

The fifty-eight clean and jerks are representative of the number of individuals that had their lives taken that day. Every meter is representative of an individual who was injured during the attack.

For time*:

58 Clean and Jerks (155/103)

*Every five minutes perform a five hundred row; the workout commences with a five hundred meter row.