Benchmark HERO WOD: “Wittman”


3 Rounds for time

10 Ball slams

10 Push-ups

10 Squats



Partner PNF Hamstring Stretch


HERO WOD:  "Wittman" 

(WOD courtesy of CF Main Site)

Seven rounds for time of: 

15  KB swings (53)

15  Power cleans (95)

15  Box Jumps (24)



U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


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32 Responses to “Benchmark HERO WOD: “Wittman””

  1. Junior

    23:48 (I think)
    (35#KB, 65# PC, 20’box)
    Thank you for everything you do Jim and Grace! 🙂

  2. Will

    What a WOD!!!
    I’m beat down right now. That was tough!!! The KB Swings destroyed my grip and that screwed my form on my PC’s (which I friggin’ hate).
    29:33(Rx) Thank you Grace, Jim and the rest of my Pacemaker group for the help there at the end. I needed it.

  3. Macho

    23.27 Rx
    Thank you SGT Wittman for your service, and thanks to his family for their sacrifice….

  4. Keith Fogle

    32:25 rx
    Thanks to Sgt Wittman! My prayers go out to his family…
    Thanks to Grace, Easy Rider, George, and everyone else for the push today.. Great 8:30 class!

  5. Billdozer

    18:31(RX) Hero WODs always make you work a little harder. Well done 9:30 crew.

  6. Easy Rider (aka Robert Hammond)

    21:23 RX
    Great 8:30 class…packed. Nice paceing with Famela…definitely helped me to keep moving when I didn’t want to or rest less.

  7. Special K

    23:28. (35#, 65#, 20″)
    I knew it would be a fun one by watching the 0830 group before us. Thanks G for setting the 20 min. Goal for me, the extra push was good, missed it, but I think it would’ve taken me longer had you not challenged me.
    Awesome work 0830!

  8. Special K

    Don’t know why that posted twice, and I meant 0930, but 0830 did awesome too! Guess that’s why I’m special.

  9. Dirty Dianna

    thank you SGT Whitman,
    it was an honor
    and Khara, you put the special in Special K
    24:30 (26#, 55#, 18″boxstep)

  10. andi

    (35#, 65#, 18″)
    Thanks Sheryl w/an “S” for making me do the 65# :o)

  11. Gina

    20:28 (35, 65, 20)
    3-bldg post WOD with the guys
    G, if only I hadn’t stopped for water!!

  12. chrissy c

    21:33 (26#/50#/20″)
    What time are you working out these days Playboy?

  13. The Nomad

    27:07 – came in dead last in the 4PM class. Thanks for the support from Todd, Brant, Gina…the 15 other spectators…and 3 Coaches! Nothing like having Grace, Daniel and Jim on your ass to push to the finish! Thanks guys!

  14. The Nomad

    It was Rx. Thank you for your service Sgt. Wittman.

  15. Tara

    Thank u to all the soldiers who have risked their lives for the sake of others Great wod today. I luv cross fit, so much better than the boring gym.

  16. Ruel(the situation)

    Nice to be back at coach G’s class

  17. Speedy J

    17:22 (65,35) tough WOD..thank you SGT Wittman..RIP
    Thanks for the “creepy” stretch jobs will be yours!!

  18. G

    18:48 (35#KB, 65#PC)
    Finally getting a good rhythm on the 24″ but that didn’t last long. Thanks for the push Coach Daniel.
    I tied you Bullhorn! Where’s your posts nowadays?
    Gina, you were steadily ahead 5 reps for a good number of rounds and you kept moving! Every second counts 🙂
    Way to dig deep, Nomad and Will!
    Good to see Lloyd join the pacemakers this morning!
    Good to see Tony B, Macho, The Situation, Ingrid, Frankie, Famelicious, Speedy J and Jared M back in action!
    Special K, awesome job on pushing yourself to the time challenge presented to you!
    Junior, keep up the hard work and consistency!
    Rest in Peace Sgt. Wittman! Thank you for your service and sacrifice.

  19. Steve

    25:46 95# power cleans. 44# kb swing, 24″ steps. What a WOD; I am still tired!

  20. Lingo

    31:35. (35#, 65#, 20″)
    Wow. That workout was brutal. Thanks to Jim and Ramrod for helping me to get through it (I thought for a second that Jim just wanted me to do 5 sets).
    Kudos to everyone for getting through it. RIP Sgt. Wittman. And sweaty hugs for Arnold.

  21. Beast (aka JA)

    I’m glad I did this today in my garage and I’m posting today hoping nobody will read this post. I am embarassed with my time….36:38. :o(
    7 rounds 40# KB, 24″ box and 65# PC ( I wasn’t sure if I can still do a power clean). There…I feel accountable.