HERO WOD LIST - 2026

Our 2026 Heroes - in no particular order.

 "PRETTI GOOD"

37 MIN AMRAP, consisting of:
3 Devil Press
10 Wall Balls
47 Double Unders

As with nearly all HERO WODs, the numbers and names matter:
 

Rene was murdered by 3 point-blank gunshots while attempting to comply with ICE agent instructions to move her vehicle out of the road.  

Alex Pretti was knocked to the ground, then murdered by 10 gunshots to the BACK while peacefully recording the questionable actions of ICE agents in Minneapolis.

Rene Good and Alex Pretti were both 37 years old when they were slain by the Trump administration's ICE agents in Minneapolis. 

The 47 "double unders" or "dubs" per round is relevant too: this number is for the 47th President of the United States, the first convicted felon to serve as President, who is ultimately responsible for the "Operation Metro Surge" ICE raid in Minneapolis.  

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"Medgar" (Medgar Evers)

A WWII veteran who survived the beaches of Normandy only to return home to Mississippi to fight a different kind of fascism. As a leader of the NAACP, he fought for voting rights and desegregation before being assassinated by a white supremacist in 1963.

The Workout:

6 Rounds for Time:
12 Pull-ups (Representing June 12th)
63 Kettlebell Swings (Representing 1963)
37 Burpees (His age when he was killed)

Buy-in / Cash-Out: Start and end with a 1944m Row to honor his D-Day service.

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Valerie:
 

6 rounds for time:
10 Deadlifts,
10 Pull-ups,
10 Burpees,

10 Power Cleans,

10 Kettlebell Swings
 

Men: 135 lb barbell, 53 lb kb
Women: 95 lb barbell, 35 lb kb
 

LT Valerie Cappelaere Delaney was a Naval Academy graduate (2009) and EA-6B Prowler pilot who lived by the motto "adapt and overcome". She passed away on March 11, 2013, in a jet training crash in Washington state, and is remembered for her leadership and spirit.
 

•     Military Career:  A 2009 USNA graduate with an Aeronautical Engineering degree, she became a Naval Aviator, earning her Wings of Gold in February 2012.

•     Service:    She served as an Electronic Attack Squadron 129 pilot at NAS Whidbey Island, WA.

•     Athletics:    She was a member of the Navy Women's Lacrosse team during their transition to Division I, known for her dedication and passion for the game.  Valerie wore the number "6" at the Academy - hence the 6 rounds.

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8th Annual Event - Memorial WOD for “Officer Sicknick”
 

13 Rounds for Time, of:

-  1 Devils Press (45# DB)
-  6 DB Thrusters (45# DB)
-  21 Double-unders
 

Capitol Police Officer Brian Sicknick was assaulted by insurrectionists seeking to overthrow the US government during the Capitol attack on January 6, 2021. He succumbed to his injuries and died the next day in the hospital. He joined the Capitol Police in 2008. 
 

Officer Sicknick is from South River, NJ. A 1997 graduate of Middlesex County Vocational and Technical School, Sicknick "wanted to be a police officer his entire life," according to his family. He joined the New Jersey Air National Guard the year he graduated. Sicknick deployed to Saudi Arabia in 1999 in support of Operation Southern Watch. After the 9/11 terrorist attacks, he served in Kyrgyzstan in support of the war in Afghanistan.

As with most Hero WODs, the numbers have meaning.   In this case, Officer Sicknick was killed by Domestic Terrorists attempting to overthrow the US Government on Jan 6th, 2021 - hence the 1 / 6/ 21 format.  The 13 Rounds is representative of his 13 years of service, and the 45# "dumbbell" is representative of the 45th president of the United States who's seditious activities were ultimately responsible for Officer Sicknick being attacked on January 6th - and led to his untimely death.

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12th Annual Event - Hero WOD #12 for SPC Joshua Nesuche:

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Background: This workout is dedicated to U.S. Army Specialist Joshua Neusche, of Montreal, Missouri.  SPC Neusche died from a non-combat cause in Homburg Hospital, Germany.  Joshua was assigned to the 203d Engineer Battalion, in Joplin, Missouri, and died on July 12, 2003.  The 203d was operating out of the Baghdad International Airport (BIAP) in a small forward operating base established after the “Battle of Baghdad” in April 2003.

He would have died alone in the hospital if it weren’t for the soldiers in his unit – over 650 soldiers each donated $10 to help pay for his family’s airfare to Germany before he passed away.

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3 Rounds For Time, of:

•7 Power Snatch (95/65#)

•12 burpees over bar

•203 meter row

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