CrossFit Hero WOD: Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from high school. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement.

“We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

RX’d

AMRAP 20:

2 Ring Muscle-ups

4 Handstand Push-ups

8 KB Swings (70, 53)

L3: Ring MU transitions, Push-ups, (53, 35)

L2: Banded ring dips, Wall walks, (44, 26)

Overview

Today’s workout, Jack, is a 20-minute AMRAP, so the goal is consistency and pacing while maintaining good form. We have a mix of technical gymnastic movements and heavy kettlebell swings, so each element will challenge different muscle groups.

Movement Focus

Ring Muscle-ups or Transitions:

• For those doing muscle-ups: “Today is a great chance to focus on your false grip and transitions. Make sure to lean back and be patient right before the transition—don’t rush it! When you’re ready, fire your head through the window as you pull the rings to your hips.”

• For those scaling: “If you're doing transitions or banded ring dips, think about maintaining control and smoothness through the movement. Focus on quality rather than rushing, especially during the transition phase.”

Handstand Push-ups or Push-ups:

• “Core control is key here. Whether you're doing handstand push-ups or regular push-ups, maintain a tight and straight midline. Keep your core engaged the whole time to protect your back and avoid arching. Think of staying solid from your shoulders to your hips.”

Kettlebell Swings:

• “The kettlebell swings should be heavy, but manageable enough that you can complete all 8 reps unbroken. Use your hips to drive the kettlebell up—this is more about power from your hips and legs than pulling with your arms. If you find yourself breaking, consider scaling to a lighter weight but aim to keep it unbroken.”

Pacing & Strategy

With a 20-minute AMRAP, it’s important to pace yourself early. Muscle fatigue will set in, especially in your shoulders, so use transitions as a time to rest. Keep the movements smooth, focus on controlled breathing, and avoid burnout too early. Remember, consistency over the full 20 minutes will give you a better score than going all-out in the first 5 and hitting a wall.

Final Reminders

Challenge yourself, but remember to scale appropriately if needed. Good form and controlled movements are what we’re after.