Hero WOD Tuesday!

December 3, 2019

Hey guys! Please head to our Team Dimensions page to vote for the date you prefer for our CFD Holiday Party! We will announce our decision tomorrow night. It's always a blast and we hope most of you can be there!!




Here are your Tuesday WODs...including a HERO WOD: "Tommy Mac"


Tuesday Dec. 3, 2019


CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)


Deadlift Warm-up:

Run 400/ Row 500 or Jump Rope 3 min


Then, 1 round:

20 x Jumping Jacks

20 x Lunges

15 x Rollover to V-sit 

15 x Good Mornings

10 x Scorpions

10 x Hollow Rock to Supermans

5 x Burpees

5 x Inch Worm Push-Ups


Rollover to V-sit:




Deadlift for load:

5 sets of 5 reps at 75%


HERO WOD: “Tommy Mac”


2 RFT:

12 Burpees

12 Thrusters

12 Burpees

12 Power Snatches

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Cleans

12 Burpees

12 Overhead Squats


Load = 75/115





gt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.


MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.


The "Tommy Mac" Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his "The Outlaw Way" blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:


"The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden."



CrossFit Endurance (6am)




5 Rounds:

500m Row or Run


KB Swings 35/53



1 Rope Climb


So, round 1 will be as follows:

500m Row or Run

10 KB Swings

5 Burpees

1 Rope Climbs







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