Day 1
Hero WOD 120528
First heat 7:30am, last heat 12:00pm
*Please be warmed up and READY TO GO for the heat time that you signed up for!
"Gary J. Buro"
For time (30 minute cap):
200m sandbag carry
34 bar-facing burpees
60 wall balls
50 kettlebell swings – 32kg/24kg
40 ground to overhead – 95#/65#
34 bar-facing burpees
200m sandbag carry
Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where he served for five years. He then joined the New York City Police Force where he worked at the Midtown South Precinct during 9-11. Gary moved to Chesterfield, Va. to join the Chesterfield County Police Force. Gary fulfilled his lifelong ambition to both serve and protect his country as a Marine and Police Officer. Gary was an exemplary and highly-respected police officer. Gary's achievements as a police officer pale in comparison to the type of man he was. Gary had a magnetic, larger than life personality that touched the lives of many. Gary made friends with everyone he came in contact with, and had a smile that could light up a room. He would bring joy to your heart just by looking at his cheerful face.
Gary was a good friend… the kind of friend you could always pick up right where you left off, no matter how long it was when you saw him last. He was one of a kind, and he is deeply missed.
Rest in Peace, Brother
If you would like to make a donation to Gary's Foundation, click here to donate!
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
Thank you for your service to our country and to all that currently serve or have served in the past. Today we honor you.
there are now 3 available time slots at 7:30 and still some at 8:15.
there are now 3 available time slots at 7:30 and still some at 8:15.
there are now 3 available time slots at 7:30 and still some at 8:15.
there are now 3 available time slots at 7:30 and still some at 8:15.
there are now 3 available time slots at 7:30 and still some at 8:15.
there are now 3 available time slots at 7:30 and still some at 8:15.
there are now 3 available time slots at 7:30 and still some at 8:15.
there are now 3 available time slots at 7:30 and still some at 8:15.
there are now 3 available time slots at 7:30 and still some at 8:15.
Awesome WOD today
Awesome WOD today
Awesome WOD today
Awesome WOD today
Awesome WOD today
Awesome WOD today
Awesome WOD today
Awesome WOD today
Awesome WOD today
/salute
/salute
/salute
/salute
/salute
/salute
/salute
/salute
/salute
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
Thank You to everyone who took the time to hit this WOD today in honor of my friend Gary. It really means a lot to me, so thanks!
Modified:
Jess-21:29
As rx’d: (compare to)
JoeG-18:43
DP-19:25 (20:46)
Carrie-29:45
MikeC-28:44
Chris-27:02
Keith-190 (modified)
Adriana-204 (modified)
Scott-22:58 (23:08)
Janice-213 (modified)
CKL-26:12 (29:28)
Lily-26:31
Billy-28:15
Colin-20:09
W-24:10
Justin-28:26
Josh-20:04
Kieran-25:31
Doug-26:42
Griff-26:43
Pat-27:28 (28:00)
Kate-22:45
McCoy-29:40 (32:08)
An appropriate WOD for today. Thank you Coach E.
An appropriate WOD for today. Thank you Coach E.
An appropriate WOD for today. Thank you Coach E.
An appropriate WOD for today. Thank you Coach E.
An appropriate WOD for today. Thank you Coach E.
An appropriate WOD for today. Thank you Coach E.
An appropriate WOD for today. Thank you Coach E.
An appropriate WOD for today. Thank you Coach E.
An appropriate WOD for today. Thank you Coach E.
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
2011 Compare To:
https://www.redshedcrossfit.com/my_weblog/2011/05/110530-day-1-hero-wod.html#comments
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
Thank to to all men and women who serve in our armed forces & law enforcement. Happy to have sacrificed our morning for your buddy, Pat. Happy Memorial Day all.
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
We made an awesome summer treat this weekend.
Watermelon Lemon Smoothie!
I put 1 watermelon through the food processor, along with 3 peeled lemons. Strain the liquid into a large pitcher, and you have yourself a sweet treat!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Roger that big Doug. And thanks for making another sacrifice by taking that mysterious heavier wall ball off my hands!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
Another special day at the Shed. It’s hard to believe we’ve been Shedheads for more than two years now. And every year sees demonstrable progress. Next year, I finish that thing RX!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
A blast from the past. The oldest reference I can find on the blog to me and Adriana is Feb 9, 2010. Now, I recall that prior to us actually WOD’ing, Pat and J9 oriented us with mini-WOD’s practicing the movements.
To show how Crossfit works, in the weeks that follow that point, I read about myself doing things like #35 Thrusters, #65 dead lifts. I threw a #12 wall ball once at the logo on the wall. And I can still remember doing those things and being *exhausted*!
Pat and J9, I don’t have words to express the debt we owe you for nurturing us toward the best fitness of our adult lives.
And the amazing thing is that in those by-gone days, I see people who are now elite athletes also not RX’ed many times. We’ve all grown so much!
Haha! No problem Justin, my pleasure. Big black got nothing on me
Haha! No problem Justin, my pleasure. Big black got nothing on me
Haha! No problem Justin, my pleasure. Big black got nothing on me
Haha! No problem Justin, my pleasure. Big black got nothing on me
Haha! No problem Justin, my pleasure. Big black got nothing on me
Haha! No problem Justin, my pleasure. Big black got nothing on me
Haha! No problem Justin, my pleasure. Big black got nothing on me
Haha! No problem Justin, my pleasure. Big black got nothing on me
Haha! No problem Justin, my pleasure. Big black got nothing on me
Keith-
CrossFit works!
Keep it up!
Keith-
CrossFit works!
Keep it up!
Keith-
CrossFit works!
Keep it up!
Keith-
CrossFit works!
Keep it up!
Keith-
CrossFit works!
Keep it up!
Keith-
CrossFit works!
Keep it up!
Keith-
CrossFit works!
Keep it up!
Keith-
CrossFit works!
Keep it up!
Keith-
CrossFit works!
Keep it up!
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You
Keith, your words inspire me to keep pushing forward to fulfill my dream of actually making a living helping people achieve their fitness goals.
Thank You