U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 21, 2013 (130821).





super set with 

1 Min Iron Chair


WOD: “Donny”

21-15-9-9-15-21 Reps, For Time

Deadlifts (225/155 lb)


With a running clock, as fast as possible perform 21 Deadlifts & 21 Burpees, 15 Deadlifts & 15 Burpees, 9 Deadlifts & 9 Burpees, 9 Deadlifts & 9 Burpees, 15 Deadlifts & 15 Burpees, 21 Deadlifts & 21 Burpees.

Score is the time on the clock when the final Burpee is completed.



1 Min Max Cal Assault test