No Ads (Upgrade)



Superior CrossFit Hero WOD

2.2K 17
  • 4 Rounds for Time
  • 2 Legless Rope Climbs
  • 13 Box Jumps (30/24 in)
  • 1985 meter Air Bike
  • 7 Squat Cleans (185/115 lb)
  • 9 Strict Pull-Ups
  • 2006 meter Run with a Medicine Ball (20/16 lb)

No Ads (Upgrade)
No Ads (Upgrade)
namesake photo

Background: This Hero WOD is dedicated to Corporal Anthony Joseph Boneca of The Lake Superior Scottish Regiment, who was killed in action on July 9, 2006 while engaged in combat operations west of Kandahar City, Afghanistan.

“Boneca” was created by Coach Jesse Buob of Superior CrossFit @superiorcrossfit (Thunder Bay, ON, Canada). After reaching out to Jesse (who was also a soldier in the same reserve unit as Corporal Boneca, albeit after his death), he told us “I wanted to put this workout together to give our gym (Superior CrossFit) a local hero workout to be proud of and do together every July 9th to commemorate the day he was killed serving our country and making the small town of Thunder Bay proud.”

Jesse wrote, “I just wanted to make it a long “mental grind” of a workout so when it starts to get tough you really need to dig deep and remind yourself why you’re doing it. I think each movement chosen forces you to slow down and really focus on the task at hand and when you start taking breaks you’re reminded to just keep grinding away at it because that’s what Anthony would do.”

As for the rep scheme, the 4 rounds signifies Corporal Boneca’s four years of service and the reps are his date of birth (2/13/1985) and date of death (7/6/2006).

No Ads (Upgrade)
No Ads (Upgrade)