Hero WOD 1: Helton

Today kicks of day one of Hero week. 5 CrossFit hero workouts in one week = the sorest your body will ever be. If you do all five hero workouts in six days this week then you get a Kopion CrossFit t-shirt for $5 dollars. If not, well you can still buy one. The hero workouts are in honor of fallen servicemen and are mental to be brutal mentally and physically. The first workout of the week was Helton.

3 rounds for time of:
run 800m, 30 DB squat clean (50#), 30 burpees



U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

This was a beastly workout for the first WOD of the week. I loved the effort and determination by all the finish. Way to go. I hope you are not too sore because Coe will suck, Stephen will suck, Roy will hurt even more, and Arnie will make you want to cry. Do not dismay by this point you will have made it through Hero week and will be a better man/woman for it, even though you may feel like a child by the end of it. Let's do work this week.