Hero WOD c/o CrossFit.Com (40min cap)
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.

Post time and scale in comments.


Monday, September 7 – Labor Day Holiday schedule
6:30am, 7:30am, 8:30am and 9:30am WOD sessions

Saturday, September 19 – Lift Up Autism along with 400+ CF gyms
5 minute workout fundraising at our box as the Saturday WOD
8:30am – 10:00am

Register HERE even if you are not donating but participating and everything can be scaled.


Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

9 Responses to “René”

  1. carahinojosa

    6 rounds + 161m row (3 rounds of running, then switched to rowing)

  2. Southpaw

    6 burpees short of finishing (rr). . RATS!! I’m trying to stay positive but it’s hard. I will have to redo this during open gym soon.

    Thanks for the post WOD pep talk Doc! Great job 4pmers! Great class!

  3. Kyle D

    37:04 (body weight, 45 PU’s, 60 RR’s)
    Hot mofo during the run, but Erik was on point keeping us moving during the nooner!