Labor Day Hero WOD “Hotshots 19”

Labor day is a federal holiday in the United States that is observed on the first Monday in September. We celebrate this day in honor of the hard-working Americans that have made. For many, it symbolizes the end of summer, whereas for others it is a reminder of the lives our country is founded upon through some of America’s most dismal chapters.

Why Do We Celebrate Labor Day

At the height of the Industrial Revolution in the United States, during the late 1800s, the average workday of an American citizen was 12-hours per day across 7 days a week (that’s a 70 hours work week, btw) just to earn a basic living. Even children, as young as the age of 5 or 5, were working in mills, mines, and factories around the country, to earn a wage to help support their families.

As I’m sure you can imagine, after long enough, there began to be strikes, rallies, and protests to voice a concern for such poor working conditions. These voices were the ones who compelled business owners and employers to reconsider the hours and pay that their employees received. Some of these are documented as:

Labor day was initially an idea of a “workingmen’s holiday”. However, it took about 12 years for Congress to recognize it as so, bringing workers’ rights into the public eye.

Have We Lost The Meaning Of Labor Day?

Originally, the holiday was meant to give the American workers a break from their tiring schedules and work demands with no time off. However, today, labor day often is celebrated, or not celebrated at all really, as just a ‘day off’. So how can you honor those that have come before us, fighting for fair wages, manageable hours, and a sustainable work week? Celebrate those who help empower your freedoms and keep you safe as an American citizen.

Labor Day Hero WOD

This year, we’re going to be celebrating Labor day with this hero WOD, “Hotshots 19” and we’d like you to join us. On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Labor Day Hero WOD “Hotshots 19” - Swolverine

"Hot Shots 19" Hero WOD 

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run


This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option:

6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters 

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option

4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters 

Men: 75-lb. clean
Women: 55-lb. clean

In Conclusion:

Let's give those hard workers of our country, the ones that keep us safe and free, some recognition, even through tragedy. Let's come together as a community in CrossFit to honor those who have fallen before us and fought before us so that we can have the pleasures and enjoyments that we do today.

Up Next: These 5 Benchmark Bodyweight WODS will have your heart pounding in no time. Are you up for the challenge!?

Click HERE to find out!

SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


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