Hero WOD Wednesday! Welcome to November...

November 1, 2017

Hope you all had a happy Halloween!! Can't believe Turkey month starts tomorrow, egg nog is already in the stores, AND the Florida winter has begun! Lol life is full of surprises.


Here is your Wednesday Hero WOD...


Wednesday Nov. 1, 2017


CrossFit (6am/7am/10am/12:15pm/5:30pm/7:30pm)



200m Run

1 Length Toy Solders


2 Rounds of:

10 Squat Jumps

10 Single Leg Deadlifts (light)/leg

10 Handstand Shoulder Taps (sub handstand steps or plank shoulder taps if needed)


Skill Review: SDLHP


Then…a HERO WOD to kick off the start of a new month…




7 RFT:

7 SDLHP 65/95

16 Box Jumps 20/24

45 DUBs (2:1 singles)


Cash out:

2016 meter Row


If you have a weight vest, wear it (15/20)

If you have bunker gear wear it instead of a weight vest.


Patrick Pidgeon passed away tragically in the line of duty on while attending a fire call with the Loyalist Township Fire Department on July 16, 2016.


Patrick was a decorated and honoured Canadian Forces Veteran who served in many missions overseas including two tours in Afghanistan as well many other missions. Patrick served as a Correctional Officer for Corrections Canada; his pride, passion and dedication was serving as a volunteer firefighter for Loyalist Township Fire Department.


Son of Solange (Bourassa) and Walter Pidgeon, loving husband to Karen Green, and proud father to Patrick Little P Green.


Patrick passed on at the age of 45. 7 SDHP's is for the 7th month of the date of his passing. 16 Box Jumps is for the 16th day. 45 Double Unders for his age. And the 2016 meter row for the year.


This workout was created and submitted to us by Cody Koesdibyo of CrossFit Exhilerate (Orillia, Ontario, CAN) who first posted the WOD on his Facebook page on July 22, 2016 along with a video of him performing it in full bunker gear (until the row when he allowed himself to remove the top). He completed it in 26:33.




6:30PM – YOGA with Lexi!


On-ramp (7:30pm)




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