Six New CrossFit Hero WODs Added to Discover the Workouts And Sweat the Tribute


Six new workouts have been added to’s list of Hero and Tribute workouts.

Since 2005, CrossFit has honored the memories of fallen service members and exemplary community members with dedicated workouts. Each workout tells a story and serves as a tribute to those who made the ultimate sacrifice.

Explore the stories behind these new workouts and honor those who served by challenging yourself to complete one.

By committing to the most difficult level of a workout within your physical and mental capacity, you make a promise to the fallen—to endure a fraction of the pain and effort they faced.


As many rounds and reps as possible in 30 minutes of:

  • 20 box step-ups with a weighted backpack
  • 23 burpees-over-backpack
  • 19 air squats

When 30 minutes have elapsed, complete one more set of 19 squats together as a group.

♀ 35-lb backpack, 20-inch box

♂ 50-lb backpack, 24-inch box

Devyn Gale, 19, of the British Columbia Wildfire Service, died July 13, 2023, while responding to a wildfire. She and her crew were flown into a fire outside of Revelstoke, British Columbia, Canada, and while cutting a perimeter around the fire, she was struck by a tree and killed.

Gale, of Revelstoke, was studying to be a nurse while serving as a wildfire fighter. She liked to fill her backpack with textbooks and walk up and down a hill near her home. She was a member of Mountain Made CrossFit.

Gale is survived by her parents Graham and Philomena; brother, Nolan; and sister Kayln.

NORTHRUP 446118070 751906167024179 1152711860861780598 n 1080

For time:

  • 26 barbell back-rack step-ups

Then, 3 rounds of:

  • 17 power cleans
  • 19 sit-ups
  • 21 deadlifts

Then, 31-calorie row

♀ 20-in box, 65-lb barbell

♂ 24-inch box, 95-lb barbell

Detective Constable Jeffrey Northrup, 55, of the Toronto Police Service in Canada, was killed in the line of duty on July 2, 2021, while investigating a stabbing.

Northrup started his career with the Toronto Police Service as a court officer before becoming a constable. He served as a mentor to new officers and was given the nickname “Papa Bear” and “Big Country” by those who worked alongside him. He was married for 26 years and had three children, whom he loved dearly. He spent much of his free time with his children doing what they loved including the Special Olympics, cheerleading, film, and lacrosse. He was also a member of Heart and Hustle CrossFit.

Northrup is survived by his wife, Margaret; sons Brenden and Mitchel; daughter, Sammy; and mother, Dianne.

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As many rounds and reps as possible in 20 minutes of:

  • 5 squat cleans
  • 10 burpees over the bar
  • 15 pull-ups
  • 200-meter run

♀ 135 lb

♂ 155 lb

AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.

After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.

He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.

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For time with a partner:

  • 106 deadlifts

Then, 7 rounds of:

  • 3 rope climbs
  • 15 thrusters
  • 15 kettlebell swings

Then, 400-meter run with a plate

*Both partners carry a plate.

♀ 95-lb barbell, 15-foot rope, 53-lb kettlebell, 25-lb plate

♂ 135-lb barbell, 15-foot rope, 70-lb kettlebell, 45-lb plate

Master Sgt. Chris Raguso, 39, of Commack, New York, died March 15, 2018, when an HH-60 Pave Hawk helicopter crashed during a mission in Western Iraq. Raguso was assigned to the 101st Rescue Squadron, 106th Rescue Wing, New York National Guard.

Raguso, who dedicated his life to the service and protection of others, was an HH-60G special missions aviation flight engineer and a member of the New York City Fire Department. He used CrossFit as a tool to stay strong for his work in the National Guard and the FDNY.

Raguso is survived by his wife, Carmela; and daughters Eva and Mila.

ODA 7313 446209741 267637609709224 76430613630555011 n 1080

7 rounds for time of:

  • 300-meter jog
  • 10 left-arm dumbbell thrusters
  • 10 right-arm dumbbell thrusters
  • 7 strict pull-ups

*Rest 3 minutes between rounds.

*Wear a 10/14-lb weight vest.

♀ 20 lb

♂ 30 lb

Sgt. 1st Class Javier Jaguar Gutierrez died Feb. 8, 2020, from wounds sustained during combat operations in Nangarhar Province, Afghanistan.

Born in Jacksonville, North Carolina, Gutierrez, 28, enlisted in the Army in 2009. After being selected to attend the Special Qualification Course, he graduated in 2015 as a Special Forces communications sergeant and was assigned to the 3rd Battalion, 7th Special Forces Group (Airborne), at Eglin Air Force Base, Florida.

Gutierrez is survived by his wife, Gabriela; children Gabriel, Eden, Helen, and Emee; parents Javier and Silvia; sisters Jenea and Jordan Garza; brother-in-law, Joshua Garza; and his nephew, Noah Rocha.

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For time:

  • Run 400 meters
  • 12 burpee bar muscle-ups
  • 15 squat snatches
  • Run 800 meters
  • 12 burpee bar muscle-ups
  • 18 thrusters
  • Run 400 meters

♀ 105-lb barbell

♂ 155-lb barbell

Master Sgt. William Posch, 36, died March 15, 2018, when an HH-60 Pave Hawk helicopter crashed in the Anbar Province of Iraq. Posch was assigned to the Air Force Reserve’s 308th Rescue Squadron at Patrick Air Force Base, Florida.

Posch, also known as “Pikey,” was an 18-year Air Force veteran and served as a pararescueman, and an elite special operator who conducted personnel recovery and combat search-and-rescue operations. His decorations include the Air Medal with Silver Oak Leaf Cluster, Aerial Achievement Medal, and Air Force Commendation Medal with Valor. He was named one of the Air Force’s 12 Outstanding Airmen in 2014.

Posch was a member of CrossFit JAX, and loved running and bodyweight movements.

He is survived by his mother, Suzan; sons Jackson and Kai; and their mother, Cameron Mico.