NCFit Hero WOD
- For Time
- 37 Burpees
- Then, 2 Rounds of:
- 10 Shoulder-to-Overheads (135/95 lb)
- 24 Medicine Ball Sit-Ups (20/14 lb)
- 80 Double-Unders
- Then, 37 Burpees
- Then, 2 Rounds of:
- 3 Wall Walks
- 15 Bar Muscle-Ups
- 19 Thrusters (135/95 lb)
- Finally, 37 Burpees
With a running clock, start with 37 burpees before heading straight into the 2-round triplet. Once the triplet is complete, immediately perform another 37 burpees, then the second triplet, then a final 37 burpees. Score is the total time it takes to complete all of the work.
About the wod
This Hero WOD is dedicated to FDNY fire marshal and Air National Guard pilot Christopher “Tripp” Zanetis, who died at age 37 in an American military helicopter crash along the Iraq-Syria border on March 15, 2019.
From Raphael Durand of NCFit (Campbell, CA), where the workout was first featured as part of an event to help raise funding for Tripp’s memorial scholarship at Stanford: “An Indiana native living in NYC, [Tripp] volunteered for the New York FD on 9/11 for 14 hours, and later went on to join FDNY. He went on to serve in the Air Force for 10 years. He was on his 3rd tour in Iraq.
He was getting his law degree from Stanford. He was a good athlete and had a deep love for CrossFit. What he lacked in mobility, he made up for in heart, like many of us. Always kind to others, and serving as an example, that was Tripp’s life.
To know that his memory lives on through all of your gyms would mean the world to him. He loved the community so much (even opened a box at one point).”
From OutWOD, a supporter of the event: “We lost our dear Tripp—firefighter, lawyer, pilot, warrior, coach, CrossFit enthusiast, activist, diver, singer, friend, hero—when his rescue helicopter crashed in western Iraq on March 15, 2018. Tripp served in the FDNY and the Air National Guard first under “Don’t Ask Don’t Tell” and then as an openly gay man, and advocated for veterans issues, LGBT issues, and international human rights as a law student. He also helped a lot of people improve their lives, friends included, by getting them started with CrossFit.”