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CrossFit 110 Hero WOD

15.4K 429
  • For Time (with a Partner)
  • Cash-In: 1,943 meter Row
  • 100 Wall Ball Shots (20/14 lb)
  • 90 Deadlifts (135/95 lb)
  • 80 Hand Release Push-Ups
  • 70 Box Jumps (24/20 in)
  • 60 Toes-to-Bars
  • 50 Burpees
  • 40 Power Cleans (135/95 lb)
  • 30 Push Presses (135/95 lb)
  • 20 Weighted Lunges (20/14 lb)
  • 10 Thrusters (135/95 lb)
  • Cash-Out: 1,967 Row
  • Time Cap: 50 minutes

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Only one athlete can work at a time.

Score is the time on the clock when the cash-out row is completed.

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namesake photo

Background: This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943.

This workout was designed by James Fazio for a ToughRuck marathon fundraiser in April 2020 at his gym, CrossFit110 (Chelmsford, MA, USA), with input from the gym’s coaches.

In an email with WODwell, James told us, “Joe was my father’s very good friend during Vietnam. My father was on the medic track that was blown up which killed Joe. My father has always told us about Joe throughout my life and was recently fortunate enough to connect with Joe’s brother.”

The cash-in signifies the year when SP5 Lupo was born and the cash-out signified the year when he was killed in action.

James told us “The better athletes [finished the workout] anywhere between 30-35min. The rest were 35-minute time-capped [at our gym].”

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