FallOut CrossFit – School of Elite Fitness Tri-cities, WA

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Honoring Our Hero’s

Honoring Our Hero’s at FOCF!


As Memorial Day weekend is among us, we would like to give recognition to the men and women  who sacrificed themselves for us and our freedom, both here at home and from around the world. We will honor these brave men and women throughout the week through our own suffering by doing Hero WODs. The Hero WOD’s are extremely challenging, but only to a small degree compared to what the real heroes went through before fallen in the line of duty. Try to keep these people in mind during your momentary struggle with this WOD.  At the end of the day, you get to recover, then go home – they don’t.



1 mile run

100 pull ups

200 push ups

300 squats

1 mile run


800 m run

400 m run backwards

800 m run

400 m run backwards


50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20 pound ball

Box jump, 24 inch box

Kettlebell swings, 1.5 pood


For time, 7 rounds of:

7 Dead lifts
1 Full gasser
15 Pull ups


For time, 5 rounds of:
bear crawl 100 feet

Standing broad jump, 100 feet
Do three burpees after every five broad-jumps.

*If you’ve got a twenty pound vest or body armor, wear it.*

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