Sunday, 10/17/2021

“Johnny 232”

  • For Time
  • 1 mile Weighted Run (20/14 lb Vest)
  • 232 meter Row
  • 23 Thrusters (95/65 lb)
  • 32 Pull-Ups
  • 232 Double-Unders
  • 32 Wall Ball Shots (20/14 lb)
  • 23 Burpees
  • 232 meter Row
  • 1 mile Weighted Run (20/14 lb Vest)
  • This workout is dedicated to Captain John T. Berger who lost his life during a training mission on July 22, 2003.

The HeroesJOHNNY 232CrossFit Sonora Hero WOD
For Time
1 mile Weighted Run (20/14 lb Vest)
232 meter Row
23 Thrusters (95/65 lb)
32 Pull-Ups
232 Double-Unders
32 Wall Ball Shots (20/14 lb)
23 Burpees
232 meter Row
1 mile Weighted Run (20/14 lb Vest)
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The HeroesLOCKECrossFit Jackson Hero WOD
For Time
Buy-In: 565 meter Row
Then, 7 rounds of:
9 Deadlifts (185/125 lb)
25 Push-Ups
21 Box Step-Ups (24/20 in)
Cash-Out: 565 meter Row
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The HeroesJØRGEN RANDRUPCrossFit Frederikshavn Hero WOD
3 Rounds for Time
30 Kettlebell Swings (24/16 kg)
15 Burpees
30 Deadlifts (80/60 kg)
15 Burpees
30 Jumping Lunges
15 Burpees
30 Pull-Ups
15 Burpees
100 meter Sprint
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WESTON LEEHero WOD
For Time
800 meter Burden Carry (100/80 lb)
29 Burpee Pull-Ups
4 Rope Climbs
29 Rings Dips
29 Burpee Box Jumps (30/24 in)
800 meter Burden Carry (100/80 lb)

If you have a weight vest, wear it.
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The HeroesANGELS OVER KABULDauntless Athletic Hero WOD
With a Running Clock in 39 minutes
From 0:00-26:00, AMRAP of:
8 Hang Cleans (105/75 lb)
26 calorie Row
21 Kettlebell Swings (53/40 lb)
13 Handstand Push-Ups

From 26:00-39:00, establish:
1 rep max Hang Clean
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The Heroeshttps://d437a9aa9d7248abc0ecbb10ab8bbaa7.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.htmlCHARLESTON 9Charleston Fire Department Hero WOD
9 Rounds for Time
9 Cleans (95/65 lb)
9 Burpees
9 Pull-Ups
9 Wall Ball Shots (20/14 lb, 10/9 ft)
9 AbMat Sit-Ups
9 Shoulder-to-Overheads (95/65 lb)
9 Box Jumps
9 Push-Ups
9 Air Squats
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The HeroesHEATH ROBINSONARMR-UP Hero WOD
7 Rounds for Time
7 Sumo Deadlift High-Pulls (95/65 lb)
7 Power Snatches (95/65 lb)
7 Overhead Squats (95/65 lb)
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The HeroesVALIANT 13Bellraisers Hero WOD
For Time
Buy-In: 1 mile Run

26 Dumbbell Deadlifts (2×50/35 lb)
26 Dumbbell Deadlift High-Pulls (2×50/35 lb)
26 Dumbbell Hang High-Pulls (2×50/35 lb)
26 Dumbbell Power Cleans (2×50/35 lb)
26 Dumbbell Hang Squat Cleans (2×50/35 lb)
26 Dumbbell Push Presses (2×50/35 lb)
26 Dumbbell Front Squats (2×50/35 lb)
26 Dumbbell Thrusters (2×50/35 lb)
26 Dumbbell Snatches (2×50/35 lb)
26 Dumbbell Farmer’s Lunges (2×50/35 lb)
26 Bent Over Rows (2×50/35 lb)
26 Dumbbell Hammer Curls (2×50/35 lb)
26 Man Makers (2×50/35 lb)

Cash-Out: 1 mile Run
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The HeroesPATTONRoyal Canadian Mounted Police Hero WOD
For Time
Buy-In: 3.0649 km Run
Then, 6 Rounds of:
26 Deadlifts (135/95 lb)
26 Lateral Bar Over Burpees
26 Sit-Ups
26 Wall Ball Shots (20/14 lb)
Cash-Out: 3.0649 km Run
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The HeroesTRIPLE DEUCEPace Patriot Pride Fitness Hero WOD
AMRAP in 20 minutes
22 Burpees
22 Air Squats
22 Pull-Ups
22 Sandbag Over Shoulder (60/40 lb)
722 meter Sprint
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BOLYARDCrossFit Endemic Hero WOD
6 Rounds for Time
13 Deadlifts (255/165 lb)
42 Double-Unders
2 Rope Climbs (15 ft)
1 Muscle-Up
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The HeroesHERO IN LIFEHero WOD for Jeffrey Northrup by Heart and Hustle Fitness
For Time
Buy-In: 26 Back Rack Box Step-Ups (95/65 lb, 24/20 in)

Then, 3 Rounds of:
17 Power Cleans (95/65 lb)
19 Sit-Ups
21 Deadlifts (95/65 lb)

Cash-Out: 31 calorie Row
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The Heroeshttps://d437a9aa9d7248abc0ecbb10ab8bbaa7.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.htmlKABUL 13CrossFit Cibolo Hero WOD
For Time
Buy-In: 2,021 meter Row

Then, 13 Rounds of:
8 Snatches (115/85 lb)
26 AbMat Sit-Ups
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The HeroesTHE KABUL THIRTEENHero WOD
For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
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The HeroesDEVIL DOGSCrossFit HSE Hero WOD
For Time
Buy-In: 26 Burpee Pull-Ups

Then, 8 Rounds of:
13 Hang Cleans (95/65 lb)
13 Push-Ups
13 Box Jumps (24/20 in)
13 Kettlebell Swings (24/16 kg)

Cash-Out: 2,021 meter Run

Wear a Weight Vest (20/14 lb)
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The HeroesTHE THIRTEENGrizz Phys Hero WOD
For Time
13 Dumbbell Devil Presses (2×22.5/15 kg)
12 Dumbbell Box Step-Ups (2×22.5/15 kg)
11 Dumbbell Front Rack Lunges (2×22.5/15 kg)
10 calorie Row
9 V-Ups
8 Power Snatches (45/30 kg)
7 Knees-to-Elbows
6 Pull-Ups
5 Thrusters (45/30 kg)
4 Hand Release Push-Ups
3 Burpee Box Jump Overs (24/20 in)
2 Deadlifts (45/30 kg)
1 Bear Complex (45/30 kg)

1 Bear Complex consists of Unbroken 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press.
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The Heroes13 SQUAD DEEPCrossFit Conshohocken Hero WOD
13 Rounds for Time
8 calorie Echo Bike
26 Box Jump Overs (24/20 in)
1 Deadlift (275/205 lb)
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The HeroesFRENCHHero WOD
For Time
1 mile Run
50 Deadlifts (185/135 lb)
1 mile Run
3 minute Max Burpees
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The Heroes9/11 TRIBUTEGoRuck Hero WOD
For Time
Buy-In: 2,001 meter Ruck Run (40/20 lb)
Then, 9 Rounds of:
11 Ruck Box Step-Ups (40/20 lb, 24/20 in)
11 Rush Thrusters (40/20 lb)
11 Sandbag Bent Over Rows (40/20 lb)
11 Ruck Power Cleans (40/20 lb)
11 Ruck Push-Ups (40/20 lb)
11 Ruck Swings (40/20 lb)
11 Ruck V-Ups (40/20 lb)
11 Ruck Deadlifts (40/20 lb)
11 Ruck Push Jerks (40/20 lb)
Cash-OutL 2,001 meter Ruck Run (40/20 lb)
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The Heroeshttps://d437a9aa9d7248abc0ecbb10ab8bbaa7.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.htmlMARC ALAN LEEHero WOD
For Time
Buy-In: 251 meter Row

Then, 3 Rounds of:
8 Deadlifts (315/275 lb)
2 minute Plank Hold
6 Bar Over Burpees
48 Jumping Jacks
28 Push-Ups

Cash-Out: 2.51 mile Echo Bike
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JOHNNY 232

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CROSSFIT SONORA HERO WOD

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  • For Time
  • 1 mile Weighted Run (20/14 lb Vest)
  • 232 meter Row
  • 23 Thrusters (95/65 lb)
  • 32 Pull-Ups
  • 232 Double-Unders
  • 32 Wall Ball Shots (20/14 lb)
  • 23 Burpees
  • 232 meter Row
  • 1 mile Weighted Run (20/14 lb Vest)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last 1 mile Weighted Run is completed.

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last 1 mile Weighted Run is completed.Show more 
The BurpeeThe Double-UnderThe Pull-UpThe Row (Rowing)The ThrusterThe Wall Ball ShotThe Weighted Walk/RunBarbellJump RopeMedicine Ball (Wall Ball)Pull-Up BarRower

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VIDEO DEMOS

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ABOUT THE WOD

namesake photo

Background: This workout is dedicated to Captain John T. Berger who lost his life during a training mission on July 22, 2003.

John grew up in Tuolumne County attending Curtis Creek Elementary and Sonora High where he excelled in athletics and academics. He went on to attend college at Embry-Riddle Aeronautical University and later joined the United States Marines, becoming part of the Red Devils Flight Squad, proudly flying an F-18 Hornet on numerous successful missions overseas. He was a distinguished pilot with top drop honors, among others. 

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