Introducing…the High Noon Hero WOD Series

Announcing to the official start of High Noon Hero WODs at CrossFit NYC every Saturday, beginning tomorrow, Saturday, December 3rd!

What is a Hero WOD?
Hero WODs are CrossFit workouts named for individuals who have given their lives in service to our nation or our allied nations.  These members of the military, law enforcement, and fire departments were CrossFitters who by their actions embodied the true spirit of a hero.  To ensure their spirit and inspiration never dies, the CrossFit Hero WODs were created.  These WODs are longer, harder, and heavier than your everyday WOD.

Why are we doing this?
Our goal is to push our limits.  These workouts are hard and designed to test not just your body, but your spirit.  You will be physically, mentally and emotionally challenged and we ask that you finish each workout that you start.  The time on the clock is secondary to the experience.  This is an opportunity to apply and test your fitness level, maybe challenge your fellow gym rats, but above all it will test your whole athletic potential.  Going beyond your limits is how you know where your limits are!  

Each WOD will be announced on the blog Thursdays so that you have the opportunity to join in each Saturday.

Okay really, why the @#$^* are we doing this?!
You have probably seen a bunch of us doing these WODs on Saturdays and wondered why we would bother.  It started as a way to go hard each weekend and push ourselves.  But as the weeks have passed, the e-mail chains got bigger and bigger, we realized what is important are the stories.  It is about telling the stories of these Heroes and creating our own stories.  When you’re finishing 400 Meters with a 45 lbs plate on your back during “Nutts” in the freezing cold, you know you can go a little faster when you think about how far these Heroes went and then remark on how far you have!   

Am I capable of this?
Yes!  Like any CrossFit workout, what’s most important is that you show up!  All fitness levels are welcome.  Be honest with your ability when you come in but recognize these are the workouts intended to push you to and beyond your limits.  They are supposed to hurt!  That said, scaling and movement substitutions will be provided by the coaches so everyone can participate. We’re not trying to scare anyone away.  In fact, the more people throw down the better!  We may even get some lunch after…

So we’ll see you Saturday at noon…

Come join us, kick some @$$, sweat, suffer, honor, remember, and repeat.

–High Noon Hero WOD organizers Michael Williamson, Jamie Freedman, Jason Lapadula, & Jason Wong

And now for the inaugural High Noon Hero WOD:

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

If you have a 20-lb vest or body armor, wear it.  You may partition the pull-ups, push-ups and squats as necessary.

We’re kicking things off with “Murph.”  Lt. Michael P. Murphy was a United States Navy SEAL posthumously awarded the Medal of Honor for his actions during the War in Afghanistan.  He was killed in action on June 28, 2005 when he exposed himself to enemy fire and left his position of cover to get a clear signal in order to communicate with his headquarters.  He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.  

‘Murph was one tough SOB.’  For him, this wasn’t a Hero WOD or a hard workout.  It was Wednesday.  He called it “Body Armor.”  We’ll wear some and call it “Murph.”

Friday 111202

A. 5 Rounds:
5 Barbell Rows
Thoracic Mobility (Ball or Roller)

B. Find 1 rep max on Clean Drop

Paul Jaminet’s re-cap of his visit to CFNYC plus his 20 tips for health & fitness
Fail more, suck less
Slaying the sugary beast
A healing experiment
Vintage weight-gain ads
Why Elements is like listening to a foreign language on a tape
Back to the future: Return of the clan

* * * * *
At the noon class only on Saturday, we’ll be doing “Murph” as our inaugural High Noon Hero WOD. For all other WOD classes on Saturday (9am, 10am, 11am, 1pm, 2pm, 3pm), we’ll be doing the following:

A. Three Rounds:
5 Press @ 85%
Rest 60″
5 Wall Slides
Rest 60″

B. 7 Rounds for time:
7 OH Lunges Each Side, 45# Plate
7 Burpees


  • Erica G

    Hey all. I left a K-mart bag with a picture frame in it leaning against the cubbies, between the cubbies and the trash cans. Please don’t throw it out or take it! I’ll be back Friday night to pick it up. 

  • Annie

    So excited for the Hero WODs!! I will be there this Saturday at noon 🙂

  • BB Row:  65×5, 95×5, 105×5, 125×5, 145×5
    Clean Drop:  Max:  185#

  • Naveen

    Is Clean Drop the same as a Tall Clean?  

    • Anonymous

      Seems the difference is that the Clean Drop starts in the front rack position, and the Tall Clean starts in the hang position.

      • Naveen

        so Clean Drop is just dropping to the bottom of a front squat as fast as possible?

        • Anonymous


  • Anonymous

    BB Row – 95 – 95 – 95 – 115 – 115
    Banded Deadhang Practice 3-3-3-3-3

  • Kevin

    If you want to work the transition from he finish of the extension to the squat receiving position,  I like tall cleans or even just cleans from the high hang position. That is usually peoples biggest challenge on squat cleans. a fast violent hip extension that quickly transition into hip flexion, otherwise known as  the squat receiving position. Hope this helps.

    good demos of this:

  • Anonymous

    row: 95-115-135-135-135

    Max One Rep Drop: 195 

    this WOD reminded me of those trust excercises you do when u fall backwards into a crowd of people.  trust the bar.

  • Jason L

    C+J practice working up to 225#

    5 rounds for time:
    7 deadlifts, 275#
    14 box jumps, 24″

    3×10 strict toes to bar with legs straight

    BB Row x5 135-140-145-150-155, probably could have added another 10-20#

  • Asegal04

    BB Row X 5 95, 105, 135, 135, 135

    Clean drop:  95, technique is shaky at best, just not comfortable

    Looking forward to the hero WOD tomorrow

    • Anonymous

      you worked hard. let’s work your cleans this week. #strongman!

  • Peter

    Psyched for hero wods, but pissed that I can’t make it in until 3 tomorrow.  Anyone else want to make this up at 3 on Sat or sometime on Sunday? 

  • Anonymous

    Ryan and I did a good kick in the a$$ wod.

    20 min AMRAP:
    5 – 205# Front Squat
    10 – C2B Pull Ups
    15 – GHD Sit-Ups

    Got 8 rounds plus 1 squat. Should have gone heavier…says Sara Carr.

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  • BB Rows: 225 x 5 (4 sets); 245 x 5 (final set)

    As per Kevin’s suggestion, worked on tall cleans w/45# to bring up my speed.

  • Jo W

    103# barbell rows
    117# clean drop – could have squeezed a bit more out if I’d started higher.

  • Push Jerk: 123# PR

    Tabata Something Else: 280 w/ squats about parallel to my knees bc of the hip injury

  • Steve Slo

    A) 135, 135, 155, 155, 155
    First time doing these. Form feels off.

    B) 195#

  • Sam G.

    Barbell Rows three sets of 10 at 155

    Did clean pulls instead of the drops 8 sets of 2 with about 1 minute of rest between sets

    225 then 245 rest of the sets.

    Been working on the scoop, thought the pulls might help. 

  • Cathy Scheele-Tom

    Front squats125x3
    Bench press 95lb 5×3
    5 rnds -dynamic push ups and farmers walk

  • erika

    bravo for this!  super excited you guys are doing a HERO WOD every week.  when i’m back in january, i’m totally showing up at noon on a saturday.

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