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CrossFit Buffalo Hero WOD

583 73
  • AMRAP in 21 minutes
  • 11 Push-Ups
  • 5 Squat Cleans (155/105 lb)
  • 10 Box Jumps (24/10 in)

On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

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namesake photo

Background: This hero workout is dedicated to Army SPC Blake D. Whipple, 21, who was killed on November 5, 2010, from wounds suffered when insurgents attacked his unit with an improvised explosive device. He was serving during Operation Enduring Freedom.

One of the highlights of rock ‘n’ roll lover Blake Whipple’s life was having his own radio show on St. Bonaventure University’s student-run station.

His friends and family described him as a fun-loving and funny guy who enjoyed baseball, football, hockey, and video games.

Born in Detroit, Blake moved to the Buffalo, N.Y., suburb of Amherst with his family while in elementary school, and again to Baltimore for middle school and the beginning of high school, before settling in Amherst. He graduated in 2007 from Williamsville East High School.

He joined the Army in early 2009 after attending three western New York colleges: St. Bonaventure, Erie Community College, and Buffalo State College.

“He wanted to do something more immediate in his life, and wanted to help his country,” said his father, David.

The workout was designed by Coach David of CrossFit Buffalo @crossfitbuffalo (Cheektowaga, NY, USA) after two of Blake’s friends who are CrossFitters found out about his death. Coach David called Blake’s father, David, to inform him that they are designing a hero WOD for Blake and invited him to join the CrossFit community to do the workout for his son’s memory and for all the other fallen heroes.  CrossFit Buffalo and several gyms around the area have been doing the hero WOD every year since 2011. David Whipple wanted to be able to do the workout as well and became a CrossFit member ever since.

The rep scheme signifies:
– 21 minutes for Blake’s age when he died
– 11-5-10 reps for the date of his end of watch.

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