PRF CrossFit Memorial WOD

  • 3 Rounds for Time
  • 400 meter Sandbag Carry (70/50 lb)
  • 12 American Kettlebell Swings (70/53 lb)
  • 29 Burpees
  • 18 Pull-Ups

namesake photo
Dedicated to John D. Heller, a former part-time firefighter with the Oneonta (NY) Fire Department who, on December 29, 2018, rescued his fiancée and four nephews from a fire that ultimately took his life.

This memorial WOD was created in his honor because John is a local hero within the PRF CrossFit @prf_crossfit (Oneonta, NY) community. "He will forever be remembered as a hero to his family and our entire community."

The 400m sandbag carry represents the 4 children John carried from the fire. The date of 12-29-18 is the rep scheme for the balance of the workout.
  • Category
    • Named WODs

    • More WODs

  • Score
    • 0 min
  • Movement
    • Show 15 more
      Show all
      Show less
  • Equipment
    • Show 15 more
      Show all
      Show less
  • Video
Do NOT follow this link or you will be banned from the site!