Hero WODs
There’s something different about walking into the gym on a day when a Hero WOD is programmed. The workout might look like any other challenging CrossFit workout on paper, but the meaning behind it is something much bigger.
For our first WOD of November, we’re kicking off the month with the CrossFit Hero WOD JACK.
For those who might not be familiar with Hero WODs, these workouts are created to honour the lives and sacrifices of fallen military personnel, law enforcement officers, firefighters, and other first responders. Each workout carries a name, and behind that name is a person, a story, a family, and a sacrifice that deserves to be remembered.
Hero WODs have been a part of CrossFit's history and culture for decades. They're one of the things that make our community unique. They remind us that sometimes the purpose of a workout goes far beyond our own fitness, our scores, or where we finish on the leaderboard.
The story behind Jack
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, was killed on September 29, 2009, in Jolo, Philippines, when an improvised explosive device detonated near his vehicle. He was serving with the 3rd Battalion, 1st Special Forces Group (Airborne).
Jack is remembered through the Hero WOD that carries his name.
Like every workout we program at CrossFit Indestri, JACK can and should be scaled or modified appropriately for each athlete. The intention is to challenge yourself within your abilities while respecting the stimulus of the workout.
One of the things we've always appreciated about Hero WODs is the opportunity they give us to put things into perspective.
We get to walk into the gym.
We get to challenge ourselves physically.
We get to feel uncomfortable, push through difficult moments, and walk out the door when it's over.
That's a privilege.
Hero WODs aren't about proving who is the toughest person in the room. They're not about lifting the heaviest weight or finishing with the most rounds. They're an opportunity to honour someone who made the ultimate sacrifice, and to recognize that the discomfort we experience during a workout is temporary.
That doesn't mean you need to destroy yourself to show respect. In fact, we would argue the opposite. Move well, listen to your coaches, choose appropriate loading, and give the workout your best effort for where you are today.
It's easy to look at a workout on the whiteboard and see movements, repetitions, weights, and a time domain. But when there's a real person attached to that workout, we hope you'll take a moment to understand why.
On Monday, as we kick off November with Jack, we encourage you to remember there is a person behind the name.
Train with purpose.
Support the people beside you.
Respect the workout, and most importantly, remember it’s in honour of someone.
Because Hero WODs are about so much more than fitness.
They are about remembrance, respect, sacrifice, and community.
Monday, November 2nd, 2026
Focus:
Shoulder Press
5 - 5 - 3 - 3 - 3
WOD:
Hero WOD Jack
20 min AMRAP
10 Push Press 115/75
10 KB Swings 24/16
10 Box Jumps 24/20
Check back each night at 8pm for the next days WOD .
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