Small
3 rounds for time of:
1,000-meter row
50 burpees
50 box jumps
800-meter run
♀ 20-inch box
♂ 24-inch box
Compare to 110612.
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Stimulus and Strategy:
Today’s Hero workout honors U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina. He died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancée Amanda Charney.
This is a long, grinding effort, and the best way to attack it is smooth and steady. A great goal is to finish each round in 20 minutes or less. Even as fatigue builds, hold your movement to a high standard: open your hips fully on the burpees, and stand all the way up on top of the box. As you work through it, remember the meaning behind our Hero workouts.
Intermediate option:
3 rounds for time of:
800-meter row
40 burpees
40 box jumps
800-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
3 rounds for time of:
500-meter row
15 burpees
15 box **step-ups
400-meter run
♀ 12-inch box
♂ 20-inch box
Resources:
Rowing
The Burpee
The Box Jump
Pose Running Drills | Lean and Pull
The Box Step-Up
CrossFit Hero and Tribute Workouts
Find a gym near you:
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Comments on 261031
95 Comments
RXd at the Y on 11/1. Used air runner.
50:01.
15:49-17:21-16:51. Had to break the box jumps into 10's on round 2 and 3. Broke the burpees into 10's as well on round 3 to try and preserve some energy. Runs and rows all sub 4 minutes.
Nice to have a Hero workout programed after missing the last two Thursday's! With honor.
Row
4:13
4:15/22:13
4:27/45:32
Burpee
3:37/7:50 (+1:19+2:00)
5:52/28:05
6:22/51:54
Box jumps
3:37/11:27
5:19/33:24
6:07/58:01
800m Run
5:58/17:25
6:43/40:07
6:46/1:04:47
I got WOD drunk and only did 30 burpees in the first round so I added 10 to the last two rounds😭😆
2 rounds modified 42:24
• 1 mile run
• 5 sets of 10 burpees + 10 box jumps 12"
Runs: 10:33 and 11:24
(pace 6:21/km and 6:49/km)
59:07
57:27
this was a hard one but it’s meant to be hard and to honor our heroes, so glad i did this today
this was tough on Sunday after Saturday festivities
Intermediate - 55:38
43:38 RX
Wanted each station done in less than 4:00
Fun :)
M 54/77kg/175cm
Small
RX
3 rounds for time of: 59:55min.
1,000-meter row
50 burpees
50 box jumps
800-meter run treadmill incline 1,5%
♂ 24-inch box
Lost some seconds on adjusting the treadmill and rowing machine but anyway my goal was under one hour 💪😄
38:17 RX
1k row
50 Burpees
50 box jump
800m run
31.27🏁
3 Rounds:
1000m row
50 Burpees
50 Step Ups
800m run
1600m bike erg for run
rx/56:34
RIP
1:16 rx
Rx 41:09
*Purposely paced the Rows to stay consistent on the Burpees and Box Jumps.
*Row Average Paces/500m = 2:04.6/2:04.5/2:04.1
**Beat my Previous time of 41:31 from 2018!
Fantastic as expected, Derek, and congrats!
Excellent, as always & congrats!
36:05
800 m row
40 burpees
40 box jumps 24”
2200 m echo bike
61:05”
RX
Time = 56:56
Round 1 / 00:00 - 18:21
Round 2 / 20:01 - 37:28
Round 3 / 38:54 - 56:56
- Rower @ Drag 5
- Box Jumps @ 20”
- Treadmill for run set @ 1% incline & 6MPH (10:00 pace)
Burpees & Box Jumps partitioned as follows:
Round 1 / 10-10-10-10-10
Round 2 / 15-15-10-10
Round 3 / 10-10-10-10-10
Great job, Hunter!
Awesome job!
Great job, Hunter, especially after the WOD in full gear!
Rx
Treadmill @1%
56:27
Was dragging my feet just to get in the gym today. Just kept moving until the deed was done. May I have some candy now? 🍫
Good work, especially on a treadmill (dealbreaker for me)! The struggle was real today. You earned some candy.
Well done! Grab a Snickers
Scaled'ish subbed
Weighted box step-ups with 2x25lb DBs (20" box) for BJs, otherwise Rx
58:02
Subbed the weighted BSUs for BJs for 2 reasons: 1) wasn't sure how the knees were going to handling the combined impact of the BJs and runs; 2) Chad is just around the corner, might as well wake the body up a bit for it. Rows were all sub 3:50. Steady pace on the burps and BSUs for rounds 1 and 2, round 3 was trash. Didn't time the runs but the first 2 were more like jogs, picked up the pace on the third run. Getting the work done to honor SSgt Small was the top goal, but happy I could keep it under an hour.
Hooah! RIP SSgt.
Great work! You’ll be ready for Chad. Was thinking about that today during this workout.
Fantastic with the added weight! Well done!
58:41 @ 22"~23" box, Rx reps
3 rounds of:
800 meter row
40 burpees
40 box step ups (20in)
800 meter row
Three rounds for time of:
- 20 sumo deadlift high pulls @45 kg barbell
- 15 burpees
- 16 box step ups 24 inch box
- 400 meters run
In 41:23 minutes
RIP SSgt Small
Rx’d: 56:50
M/43y/175lbs/68”
Great job my man!
Bounding through those box jumps! Nice work!
3 rds:
500m row
15 burpees
20 box step up 20"
400m run
1 round only
Small
3 rounds for time of:
1,000-meter row
50 burpees
50 box jumps
800-meter run
♀ 20-inch box
♂ 24-inch box
With immeasurable gratitude in memory of: U.S. Army Staff Sergeant Marc Small,1st Battalion, 3rd Special Forces Group (Airborne) Rest easy. Airborne are especially near & dear to my ❤️Dad (Ret. Col.) served most of his time with these brave men & women. Thank you to all who serve or have.
3RFT:1000 m row, 50 elevated burpees, 50 BSU (20in)-42 KBS (35#)*-35:42
*Internet said 42 KBS=800m run Rx
Excellent work, Favo K. Seems like you were moving pretty fast.
Awesome work as usual, Favo!
Beginner option:scaled
3 rounds for time of:
18" box
35:46
Rx, runs on the trueform… 52:01. Averaged a 17:20 per round. Happy with the pacing.
Right quad cramped up on the last run, had to limp it out through the finish lol. My final thought before I went to bed last night was: “damn this week has my legs shot.” Today did not help. Still a good challenge and a lot of fun. Many thanks to Staff Sgt Small, his unit and his loved ones. RIP sir.
64:00
58:05
58:05
44:40
53:16
Beginner with 16 inch step overs and 12 caps on bike for the run
22:10
51:15
For time
4.5 mile echo bike - no arms
Then 3 rounds
Row 1000m
50 box jumps at 20”
50 burpees
Class took all bikes so i used one to do 4.5 miles as a sub for the 3 runs
Boxes are either 20” or 28” stacked. Didn’t want to crash on the tall box.
Round times
R1 | 14:27 |
R2 | 04:53 | -574 s
R3 | 03:14 | -99 s
R4 | 04:24 | +70 s
R5 | 04:27 | +3 s
R6 | 03:07 | -80 s
R7 | 04:40 | +93 s
R8 | 04:27 | -13 s
R9 | 03:06 | -81 s
R10 | 04:30 | +84 s
Ø 05:07
Solid work, Bobby T.
Well done, Bob!
Very nice!
-2’ row
-25 burpees
-25 box step-ups (24”)
-30 cal bike
27:13
*about a half scale of Rx
————————————
Every 2’ for 3x:
-10 back extensions
-10 around the worlds each way (15 lb plate)
More importantly, thank you for your service & sacrifice
46:26
Outstanding!
Assault bike replaced run
39:57
Low back trouble - rd.3 beginner scale
60cal assault bike
50 burpees
50 box jump
800m run
1h04'
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