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CrossFit Haymount Hero WOD

2.8K 53
  • 3 Rounds for Time
  • 1 km Row
  • 14 Clusters (135/95 lb)
  • 20 Pull-Ups

Start with a a 1 km (1,000 meter) Row, then perform the Clusters, then the Pull-Ups. Complete 3 rounds of this as fast as possible.

A Cluster is a Squat Clean directly into a Thruster. The barbell starts on the ground for each repetition.

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namesake photo

Background: This hero workout is dedicated to Master Sergeant Nathan Goodman who was killed on January 14, 2020, in Eloy, Arizona while conducting a military free-fall operation.

Nathan was born in Pasadena, California – raised outside Chicago, IL, assigned to 2nd Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina. He was 36 years old when the incident happened. Nate was a proud husband and father, selfless warrior, and beloved member of the CrossFit community.

Nate is survived by his wife, Kelly; his daughter, Lilly; and his son, Ethan.

This workout was designed by Coach Dennis Bonnema, owner of CrossFit Haymount @crossfithaymount (Fayetteville, NC, USA) and a veteran Green Beret from 3rd Special Forces Group.

In an email with WODwell, Dennis told us: “Nate’s wife, Kelly, has expressed extreme appreciation for this WOD and the support it has received. There were literally hundreds of people who did this workout.” They first announced it to the public on January 18, 2020, and had over 60 visitors come through their gym to participate. Additionally, many of the gyms in the area did it as their community workout. The workout was also highlighted on the Talking Elite Fitness Podcast, #55, with Sean Woodland @swoodland53.

The workout includes some of Nate’s favorite movements. The rep scheme signifies the date he died (1-14-20), and the 3 rounds signify 3rd Special Forces Group. CrossFit Haymount requests the workout should be written as 1 km row, NOT 1000m row, due to it representing the date he was killed.

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