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Boston, Needham & Waltham - (781) 929-5400 info@crossfitonenation.com

24 Heroes in 24 Hours

CrossFit One Nation will be hosting a unique fundraising event this Memorial Weekend (May 27th and 28th) to honor our Nation’s heroes and to raise money to support veterans and their families.  Please join us in celebrating and honoring the lives of 24 Navy SEALs who gave their lives in the line of duty. From 10:00am on Sunday to 9:00am on Monday we will be completing 24 SEAL Hero workouts. Over the course of 24 hours, teams of athletes will be completing one WOD at the top of each hour.  This event will be open to all boxes and all proceeds raised will be donated to the Navy Seal Foundation.

We have taken each workout and built appropriate team variations of each so that *everyone* can participate, regardless of ability level.  Athletes are free to establish their own teams or One Nation staff will work with you to assign you to a team.  Each workout will be in teams of 2, 3, or 4, depending on the workout.  In addition, participants are free to do one WOD, several, or all 24, and are welcome to drop-in at time during the event. Just like in class, we will have modifications for all athletes. The primary goal here is maximum participation as a community! This is also an effort to raise funds for the Navy SEAL Foundation. The suggested donation is $25.  We will also set up a link to register online with the Navy Seal Foundation.  If you’d like to donate, but aren’t able to participate, you can still contribute to the One Nation Team Page.

 

The goals of the event are simple but important:

1. Create a fun, exciting, and safe overnight challenge supervised by the One Nation coaching staff.

2. Create team variations (and modifications) to allow every ability to participate. All levels are encouraged, and One Nation coaches will be here throughout the night to help tailor the workout for you.

3. Honor the fallen Heroes. All proceeds will be donated to the Navy SEAL Foundation, and we are excited to raise anything we can.

For each workout below, we will brief at the top of the hour the specific details of the event. Following, on their own, teams will have (10) minutes to warm their movements and set up their equipment. At 10 past on each hour, we will start the workout with the intention on each workout being completed by the 45 minute mark of the hour. Whether you’re be able to join us for a single workout, or a bunch of them, we would absolutely love to see you at One Nation in Needham to support your friends and the Heroes we are honoring. 

 

THE NAVY SEAL HEROES

 

Sunday 10:00am – Workout #1  “Glen”
Teams of 3

Details

  • 30 Clean & Jerks (135/95)
  • 1 Mile Run
  • 10 Rope Climbs
  • 1 Mile Run
  • 100 Burpees
Execution
• One person working at a time
• Partition reps as needed
• Partition runs into 200m intervals
Sunday 11:00am – Workout #2  “Tumilson”
Teams of 2
Details
• 8 Rounds
• 200m Run
• 11 DB Burpee Deadlifts (2 x 60/40)
Execution
• One person working at a time
• Switch after every round
Sunday 12:00pm – Workout #3  “Mr. Joshua”
Teams of 3
Details
• 5 Rounds
• 400m Run
• 30 GHD Sit Ups
• 15 Deadlifts (250/165)
Execution
• One person working at a time
• Partition reps as needed
• Partition runs into 200m intervals
 
Sunday 1:00pm – Workout #4  “Fass Fit” (John Fass)
Teams of 2

Details

  • 3 Rounds
  • 10 Deadlifts (315/205)
  • 20 Pull Ups
  • 30 KB Snatches (53/35)
Execution
• One person working at a time
• Partition reps as needed
Sunday 2:00pm – Workout #5  “JT”
Teams of 2
Details
• 21-15-9
• Handstand Push Ups
• Ring Dips
• Push Ups
Execution
• One person working at a time
• Partition reps as needed
Sunday 3:00pm – Workout #6  “Tommy V”
Teams of 3
Details
• 21 Thrusters, 115/75
• 12 Rope Climbs
• 15 Thrusters, 115/75
• 9 Rope Climbs
• 9 Thrusters, 115/75
• 6 Rope Climbs
Execution
• One person working at a time
• Partition reps as needed
 
Sunday 4:00pm – Workout #7  “Feeks”
Teams of 3
Details
  • 2x100mShuttle,2Clusters(2x65/45)
  • 4x100mShuttle,4Clusters(2x65/45)
  • 6x100mShuttle,6Clusters(2x65/45)
  • 8x100mShuttle,8Clusters(2x65/45)
  • 10x100mShuttle,10Clusters(2x 65/45)
  • 12x100mShuttle,12Clusters(2x 65/45)
  • 14x100mShuttle,14Clusters(2x 65/45)
  • 16x100mShuttle,16Clusters(2x 65/45)
Execution
• One person working at a time
• Partition reps as needed, clusters are DB squat clean thrusters
• Partition runs into 100m shuttles (50m out, 50m back)
Sunday 5:00pm – Workout #8  “The Juicy” (Kevin Houston)
Teams of 3
Details
• 10 Clean & Jerks
• 400m Barbell Carry
• 10 Clean & Jerks
• 400m Sled Pull
• 10 Clean & Jerks
• 400m Sled Push
Execution
• One person working at a time for reps
• Partition reps as needed
• Barbell and sleds are prescribed loaded with the average body weight of the team
• Full team carries the barbell and moves with the sled
Sunday 6:00pm – Workout #9  “Strange”
Teams of 3

Details

  • 8 Rounds
  • 600m Run
  • 11 KB Pull Ups (53/35)
  • 11 KB Walking Lunges (2 x 53/35)
  • 11 KB Thrusters (53/35)
Execution
• One person working at a time
• Partition reps as needed
• Partition runs into 200m intervals
Sunday 7:00pm – Workout #10  “Job’s Challenge” (Ryan Job)
Teams of 3

Details

  • 3 Rounds
  • 20 Burpees
  • 15 Pull Ups
  • 60 JumpingLunges
  • 25 Push Ups
  • 1000m Row
Execution
• One person working at a time
• Partition reps and row as needed
Sunday 8:00pm – Workout #11  “Jason”
Teams of 3
Details
• 100 Squats
• 5 Ring Muscle Ups
• 75 Squats
• 10 Ring Muscle Ups
• 50 Squats
• 15 Ring Muscle Ups
• 25 Squats
• 20 Ring Muscle Ups
Execution
• One person working at a time
• Partition reps as needed
Sunday 9:00pm – Workout #12  “Blake”
Teams of 3

Details 

  • 4 Rounds
  • 100ft Overhead Walking Lunge w/ Plate (45/25)
  • 30 Box Jumps (24/20)
  • 20 Wall Balls (20/14)
  • 10 Handstand Push Ups
Execution
• One person working at a time
• Partition reps as needed
Sunday 10:00pm – Workout #13  “Badger” (Mark Carter)
Teams of 3
Details
• 3 Rounds
• 30 Squat Cleans (95/65)
• 30 Pull Ups
• 800m Run
Execution
• One person working at a time
• Partition reps as needed
• Partition runs into 200m intervals
Sunday 11:00pm – Workout #14  “Adam Brown”
Teams of 3

Details

  • 2 Rounds
  • 24 Deadlifts (295/195)
  • 24 Box Jumps (24/20)
  • 24 Wall Balls (20/14)
  • 24 Bench Press (195/125)
  • 24 Box Jumps (24/20)
  • 24 Wall Balls (20/14)
  • 24 Power Cleans (145/100)
Execution
• One person working at a time
• Partition reps as needed
• Each team needs 3 different barbells
Sunday 12:00am – Workout #15  “Gallant”
Teams of 3
Details
  • 1 Mile Run w/ Med Ball (20/14)
  • 60 Burpee Pull Ups
  • 800m Run w/ Med Ball (20/14)
  • 30 Burpee Pull Ups
  • 400m Run w/ Med Ball (20/14)
  • 15 Burpee Pull Ups
Execution
• One person working at a time for reps
• Partition reps as needed
• Full team moves with med ball, passing it off as needed
Monday 1:00am – Workout #16  “Brian”
Teams of 3
Details
• 3 Rounds
• 5 Rope Climbs
• 25 Back Squats (185/135)
Execution
• One person working at a time
• Partition reps as needed
Monday 2:00am – Workout #17  “Spehar”
Teams of 3

Details

  • 100 Thrusters (135/95)
  • 100 Chest to Bar Pull Ups
  • 6 Mile Run
Execution
• One person working at a time for reps
• Partition reps as needed
• Full team runs 2 or 3 miles together for a total of 6 miles (2 miles x 3 people = 6 miles)
Monday 3:00am – Workout #18  “Michael”
Teams of 2
Details
• 3 Rounds
• 800m Run
• 50 Hip Extensions
• 50 Abmat Sit Ups
Execution
• One person working at a time
• Partition reps as needed
• Partition runs into 200m intervals
Monday 4:00am – Workout #19  “Kevin”
Teams of 2
Details
• 3 Rounds
• 32 Deadlifts (185/135)
• 32 Hanging Hip Touches
• 800m DB Farmers Carry (2 x 15/10)
Execution
• One person working at a time
• “Hanging hip touches” means hanging from a pull up bar by one arm and alternating arms while touching your hip with the other
• Team moves together on the farmers carry, passing off DBs as needed
Sunday 5:00am – Workout #20  “Collin”
Teams of 3

Details

  • 6 Rounds
  • 400m Sandbag/Plate Run (25-50)
  • 12 Push Presses (115/75)
  • 12 Box Jumps (24/20)
  • 12 Sumo Deadlift High Pulls (95/65)
Execution
• One person working at a time for reps
• Partition reps as needed
• Team moves together w/ sandbag or plate, passing it off as needed
Monday 6:00am – Workout #21  “Dietz”
Teams of 3
Details
• 10 Rounds
• 200m Run
• 5 Pull Ups
• 10 KBS (53/35)
• 15 Push Ups
Execution
• One person working at a time
• Switch after every round
Sunday 7:00am – Workout #22  “Nate”
Teams of 3
Details
• AMRAP 20
• 2 Ring Muscle Ups
• 4 Handstand Push Ups
• 8 KBS (70/53)
Execution
• One person working at a time
• Switch after every round
Monday 8:00am – Workout #23  “Marston”
Teams of 2

Details

  • AMRAP 20
  • 1 Deadlift (405/285)
  • 10 Toes To Bar
  • 15 Barbell Facing Burpees
Execution
• One person working at a time for toes to bar and barbell facing burpees
• Partition reps as needed
• Complete deadlifts as partner lifts.
Monday 9:00am – Workout #24  “Murph”
Teams of 3
Details
• 1 Mile Run (together)
• 20 Rounds, alternating with teammates
• 5 Pull-Ups, 10 Pushups, 15 Air Squats
• 1 Mile Run (together)
Execution
• One person working at a time
• Run together