Hero WOD Wednesday



Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
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.

5:30 class, another good looking group! Must be all that Crossfit.

7 Responses to “Hero WOD Wednesday

  • Great hero WOD today. This 5 AM thing is going pretty good! Missed you Marcus 🙁
    I got through 5 rounds plus 5 of the BF burpees. Thruster weight at 55#.

  • Stephanie
    12 years ago

    Great Job 6am!! Liked this HERO WOD this morning! 5 rounds plus 8 box jumps – rx’d. 🙂

    • Stephanie
      12 years ago

      I didn’t mean to put rx’d! I meant 65# thruster weight! 🙂

  • Sandy R
    12 years ago

    Still don’t have the small box jumps yet, used a few plates and added a 35 as well. Scaled thrusters to 55#. 4 rounds + 2 BF Burpees. Sam got short box and rx’d thrusters. 4rnds 6thrusters. Great job again 5:30!!! Glad to have you join us Jon!!

  • Tommy
    12 years ago

    8 rounds and had to use 115 for my thrusters because armando and Jeff said so. Dissatisfied with my results. I felt out of breath too easily. I’ll do better next time…

  • I made it through 5 rounds and 2 thrusters. Used 115# for the thrusters. I set up our team for the Open. CrossFit Northern Kentucky. Tommy, I didn’t see you or Heather registered. Don’t make me open up a can. Kim, I saw you were registered, but you may need to add CrossFit Northern Kentucky as your affiliate in order for me to add you.

  • Stacy
    12 years ago

    5rds + 8 box jumps 65#, 24″ box…great job 2pm class today!