CrossFit has recently introduced six new Hero Workouts to their extensive lineup, paying tribute to the bravery and sacrifice of individuals who have served in various capacities. These workouts are designed to challenge athletes while honoring the memory of the fallen heroes they represent. Here’s a detailed look at the new Hero Workouts:
1. BURIAK
As many rounds and reps as possible in 20 minutes:
- 5 squat cleans
- 10 burpees over the bar
- 15 pull-ups
- 200-meter run
Weights: ♀ 135 lb, ♂ 155 lb
This workout honors AWS1 James Buriak, 31, of Salem, Virginia. Buriak, a naval aircrewman rescue swimmer, died on August 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. Known for his commitment to physical fitness and CrossFit, Buriak is survived by his wife, Megan, and their son, Caulder.
2. ODA 7313
7 rounds for time:
- 300-meter jog
- 10 left-arm dumbbell thrusters
- 10 right-arm dumbbell thrusters
- 7 strict pull-ups
Rest 3 minutes between rounds. Wear a 10/14-lb weight vest.
Weights: ♀ 20 lb, ♂ 30 lb
This Hero WOD is dedicated to Sgt. 1st Class Javier Jaguar Gutierrez, who died on February 8, 2020, from wounds sustained during combat operations in Nangarhar Province, Afghanistan. Gutierrez served as a Special Forces communications sergeant and is survived by his wife, Gabriela, and their four children.
3. GOOSE
For time with a partner:
- 106 deadlifts
- Then, 7 rounds of:
- 3 rope climbs
- 15 thrusters
- 15 kettlebell swings
- Then, 400-meter run with a plate (Both partners carry a plate)
Weights: ♀ 95-lb barbell, 15-foot rope, 53-lb kettlebell, 25-lb plate; ♂ 135-lb barbell, 15-foot rope, 70-lb kettlebell, 45-lb plate
In memory of Master Sgt. Chris Raguso, 39, who died on March 15, 2018, in Iraq. Raguso was a dedicated member of the 101st Rescue Squadron and the FDNY. He used CrossFit to stay strong for his demanding roles. Raguso is survived by his wife, Carmela, and daughters Eva and Mila.
4. PIKEY
For time:
- Run 400 meters
- 12 burpee bar muscle-ups
- 15 squat snatches
- Run 800 meters
- 12 burpee bar muscle-ups
- 20 clean and jerks
- Run 800 meters
- 12 burpee bar muscle-ups
- 18 thrusters
- Run 400 meters
Weights: ♀ 105-lb barbell, ♂ 155-lb barbell
This workout honors Master Sgt. William Posch, 36, who died on March 15, 2018, in Iraq. Posch was an 18-year Air Force veteran and a member of CrossFit JAX. He loved running and bodyweight movements. Posch is survived by his mother, Suzan, and his sons, Jackson and Kai.
5. GALE FORCE
As many rounds and reps as possible in 30 minutes:
- 20 box step-ups with a weighted backpack
- 23 burpees-over-backpack
- 19 air squats
When 30 minutes have elapsed, complete one more set of 19 squats together as a group.
Weights: ♀ 35-lb backpack, 20-inch box; ♂ 50-lb backpack, 24-inch box
In memory of Devyn Gale, 19, of the British Columbia Wildfire Service, who died on July 13, 2023, while responding to a wildfire. Gale was a dedicated firefighter and nursing student who used CrossFit as part of her fitness regimen. She is survived by her parents, Graham and Philomena, and her siblings, Nolan and Kayln.
6. NORTHRUP
For time:
- 26 barbell back-rack step-ups
- Then, 3 rounds of:
- 17 power cleans
- 19 sit-ups
- 21 deadlifts
- Then, 31-calorie row
Weights: ♀ 20-in box, 65-lb barbell; ♂ 24-inch box, 95-lb barbell
This workout honors Detective Constable Jeffrey Northrup, 55, of the Toronto Police Service, who was killed in the line of duty on July 2, 2021. Northrup was known for his dedication to service and mentorship. He is survived by his wife, Margaret, and their three children.
These Hero Workouts not only provide a challenging physical experience but also offer an opportunity to reflect on and honor the lives and sacrifices of these remarkable individuals. Each workout tells a story of heroism and dedication, encouraging athletes to push their limits in memory of those who gave their all.
