Workout description

For time:
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

For time:
6mins Pull-up Bar Hang

Every time you drop from the bar complete:
800m Run
30 Push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

2 Rounds For Time:
12 Burpees
12 Thrusters 52/35kg (115/75 lb)
12 Burpees
12 Power Snatches 52/35kg (115/75 lb)
12 Burpees
12 Push Jerks 52/35kg (115/75 lb)
12 Burpees
12 Hang Squat Cleans 52/35kg (115/75 lb)
12 Burpees
12 Overhead Squats 52/35kg (115/75 lb)

2 Rounds For Time:
24 Deadlifts 134/93kg (295/205 lb)
24 Box Jumps 60/50cm (24/20 in)
24 Wall Ball Shots 9/6kg (20/14 lb)
24 Bench Presses 88/57kg (195/125 lb)
24 Box Jumps
24 Wall Ball shots
24 Cleans 66/45kg (145/100 lb)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

The "AdamBrown" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2010 (100810).

20 rounds for time:
6 Strict pull-ups
20 Push-ups

This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

For Time:
Lift 20,000 lbs (9072kg)

• Pick any weight you want but the weight cannot change. Lift the barbell in any manner until you reach a total of 20,000 lbs.

This Firefighter Hero WOD is dedicated to Christopher Pickford, FDNY, Engine 201, who was killed on September 11, 2001.

Christopher Pickford never wanted to be anything but a firefighter, although he had a number of talents. Pickford, 32, also played the guitar with his band, "Ten Degree Lean," wrote music and prose, studied screenwriting and worked as a paralegal in the Queens district attorney's office.

But his heart was so set on firefighting that his parents, Linda, and Thomas of Kew Gardens, rejoiced with him when he emerged as a firefighter with the last class of 2000. Just 18 months in the service, he was assigned to Engine Co. 201 in Brooklyn's Battalion 40.

When his mother, who also works in the Queens district attorney's office, learned of the disaster at 9 a.m., she called her son in the Brooklyn firehouse. "I said, 'Tell them your mother said you are not to go,' and he laughed," she recalls. He was one of four men from his company who entered Tower Two to search for survivors, 10 minutes before the tower collapsed.

"Chris was young, but he had the makings of a great firefighter," Capt. Luke Lynch said. To his friends from Forest Hills High School, "Chris was the glue that held us together," said his close friend, Amy Whalley of Glendale. "He was the ringleader who planned our activities. We called him 'Super.'" At 6-foot-5, Pickford was "a gentle giant, with a wonderful sense of humor," she said. "But he loved being a fireman and wouldn't have changed anything, even now."

For Time:
400 meter Run
25 Kettlebell Swings 24/16kg (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press 24/16kg (1.5/1 pood)
1600m Run (1 mile Run)
25 Kettlebell Swings 24/16kg (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press 24/16kg (1.5/1 pood)
400 meter Run

Dedicated to Steve Skipton Sr., Engine 2, Goose Creek Fire Department (Goose Creek, SC, USA). Steve, also a 9/11 first responder, lost his battle with stage 4 cancer on Saturday, August 23, 2014. He was 41.

"To those who knew Steven “Skip” Skipton Sr, he was a charismatic, pragmatic, and loving man. He was the firefighter that everyone wanted to work with and the kind of man who always let you know where he stood. He was co-owner of SConFIRE.com. From the streets of Camden, NJ to Goose Creek, SC, everyone he worked with has their favorite “Skip Story”. His laugh and smile were synonymous with his constant barrage of “loving insults”. These insults became his trademark and the more he liked you, the more you became his target."

This workout was created by 555 Fitness as one of their firefighter "Honor WODs.

5 Rounds for Time:
400 meter Run
20 Wall Balls (20/14 lb)
14 Kettlebell Swings (53/35 lb)
38 reps of "X"

Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees

For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.

A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to be married to Jillian Voss and they were planning a 2016 wedding.

This workout was created by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund. From the gym: "Waldwick is your typical small town with a very tight knit community. We have a few police offers in our gym who worked with Chris and many members are close with his family.”

The 20 and 14 repetitions are for the year Chris passed away. His badge number was 38, hence the 38 reps per movement. The 5 rounds and 5 different movements at the end of each round represent the 5 years he served as an officer. Chris specifically loved running and bodyweight movements.

For Time:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Tellier's passing was first mentioned by CrossFit DC @crossfitdc (Washington D.C., USA) on October 4, 2007 but the first post we found of this workout was from May 27, 2009. That post said Zach "basically lived on [Coach] Chris Rutynas' couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about."

According to Coach Tom Brose (CrossFit DC), "This workout originally had a 100m shuttle sprint after each block of exercises (done as out and back of 5-10-15-20)." The version we found on CrossFit DC's website excluded the shuttle sprint.

"Mark Klement"

74-44-11 Reps for Time:
- Burpees
- Push-Ups
- Sit-Ups
- Air Squats

This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).