30 Oct 2014 - What is a Hero WOD?

As many of you know, CrossFit has a list of beastly benchmark workouts, lovingly named The Ladies: Helen, Lynne, Isabel, and Karen, to name but a few of my personal favourites. Oh, and Fran. Definitely not a favourite...

Even more intense than these ladies are the other benchmark workouts, the Hero WODs. These are some of the hardest workouts you will ever do, and for good reason. CrossFit has always honoured servicemen and women who have lost their lives in the line of duty and the Hero WODs are done in honour of these individuals. 

U.S. FBI Supervisory Special Agent Gregory J. Rahoi


A) Beginner

A1) Push press 6 x 3
A2) Horizontal pull

A) Intermediate & Advanced

A1) Push press: 1-3 sets @ 80-90% 1RM. Totalling 10-15 reps
A2) Horizontal pull

B) All Athletes


12 minute AMRAP:
12 tyre jumps
6 Thrusters 42.5/30kg
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.