Home/WODs/The Heroes/Freiwald
No Ads (Upgrade)



CrossFit Humidity Hero WOD

5.8K 74
  • For Time
  • 1 mile Run
  • 100 Chest-to-Bar Pull-Ups
  • 200 Burpees
  • 300 2-count Flutter Kicks
  • 1 mile Run
  • Every 6 minutes perform:
  • 9 Toes-to-Bars or 11 Sit-Ups

Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar (or sit-ups, during either run), then resume where they left off. End with the second mile run.


Option 2:
For Time:
1 mile run
100 pull-ups
200 burpees
300 2-count flutter kicks
1 mile run

Every 6 minutes perform 9 toes-to-bar (or 11 sit-ups)

Option 3:
For Time:
1 mile run/walk
50 Pull-ups
100 Burpees
200 2-count flutter kicks
1 mile run/walk

Every 6 minutes perform 9 hanging knees-to-chest (or 11 sit-ups)

Option 4:
For Time:
1 mile run/walk
50 ring rows
50 burpees
150 flutter kicks
1 mile run/walk

Every 6 minutes perform 9 hanging knees-raises (or 11 sit-ups)

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

The “Freiwald” Hero WOD was originally posted by CrossFit Humidity (Beaufort, SC) and performed as a fundraising event for Jason Freiwald’s family on Saturday, October 29, 2016.

Jason Friewald was born December 20, 1977, in McComb Township Michigan. Jason began his service with the Navy SEALs in November of 1996. Over the years he served with SEAL Team 3, SEAL Team 5 and NSWDEVGRU (SEAL Team 6). In 2008, during a mission in Afghanistan to capture top Taliban commanders, Jason suffered a mortal gunshot wound to the abdomen on September 11. Jason was able to eliminate the enemy combatant who shot him and 5 others during the raid before he died. On that day, Jason left his loving wife Stacey and then three year old daughter, Jasmine. CPO Jason Freiwald was awarded the Navy and Marine Corps Commendation Medal, the Presidential Unit Citation, Bronze Star for the Iraq Campaign, Bronze Star for the Afghanistan Campaign, Silver Star and Purple Heart.

The workout is modeled after Murph: another HERO WOD named after fellow SEAL, Mike Murphy. The “Every 6:00” is for SEAL Team 6 (DEVGRU). The “9 toes to bar or 11 sit-ups” is for the date of Jason’s death, 9/11/2008.

No Ads (Upgrade)
No Ads (Upgrade)
  • Category
    • Verified Benchmark WODs

    • More WODs

  • Score
    • 0 min
  • Movement
  • Equipment
  • Video
Do NOT follow this link or you will be banned from the site!