Hero WODS- We have been doing Hero WODs every Friday here at CrossFit ION since pretty much the beginning. Why? To honor those who have laid down their lives for our way of life and our freedom.

For those of us who undertake these physical tests, the
psychological effects of performing a Hero workout are
tremendous. It’s easy to treat these prescriptions as any
workout of the day, but for those who take the time to
learn about the heroes they honor, the WODs can become
as spiritual and emotionally demanding as they are physically grueling.
When keeping the stories behind the real-life heroes in
mind, slowing down during a Hero workout becomes
harder to justify. When the pain of pushing harder becomes
too great, I am reminded of the sacrifice these men made
for my freedom, and my struggle becomes laughable. And
when I compare my temporary suffering to the lifelong
sorrow felt by the grieving families of these men, dropping
the bar becomes an embarrassment to my country.
The Hero workout is more than a test of physical ability. It
bridges the gap between the body and the mind, emotion
and experience, and gives us the chance to do more than
just remember our soldiers. It gives us the chance to sweat,
bleed, suffer and grieve for our fallen heroes one rep at a time.


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.