66 Hero WODs in 3 Months: WOD 23

Wednesday, November 30, 2011

WOD 23 - War Frank

Captain Warren A. Frank, 26, of Cincinnati, OH, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.

He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

First posted 1 March 2010

Three rounds of:
25 Muscle-ups
100 Squats
35 GHD situps
For time

Jack - 32:38 (click here for video)

**** BIG NEWS ****

CrossFit Annapolis and Yankee CrossFit have agreed to host us on 17 Dec and 27 Dec, respectively. Thank you very much to Erin and Marc for your support and looking forward to killing it with all of your folks. Keep a look out for 66 Hero WODs coming to a Box near you soon!

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The Purpose

In the next 92 days, I will complete 66 CrossFit Hero Workouts of the Day (WOD), previously programmed and posted on CrossFit.com.

I have embarked on this journey as both a personal challenge and a tribute to the heroes for whom these workouts have been dedicated. I see each CrossFit Hero WOD as an opportunity to celebrate the memory of those who have given the ultimate sacrifice and to embrace and overcome the challenges that we face everyday. Completing each Hero WOD is an honor earned, not given.

For every workout completed, I will donate $1 to the Wounded EOD Warrior Foundation. I hope you will join me in this challenge and would appreciate your support.

What is the WOUNDED EOD WARRIOR FOUNDATION?

The Wounded EOD Warrior Foundation is a 501(c) 3 non-profit organization that provides assistance to our Wounded EOD Warriors and their families in the form of financial relief. The resources provided by the Foundation to the wounded and their families are above and beyond the budgetary constraints of the Department of Defense and Department of Veterans Affairs. We believe that families are an integral part of the healing and rehabilitation process and strive to keep them together during the most difficult of times.