Friday, 09 August 2019

This “Noah” Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah’s.

Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah’s age: 21. 1.5 miles is the total of the 3 rounds of 800 meter run which was the part of the academy’s fitness assessment. 

From the creator: “If you can put 1 pound plates on bar to make the weight of the deadlifts to 167 lb, awesome. If not, 165 lb is the closest.”



Hero WOD



67 Push-ups


3 rounds of:

800m Run

23 Pull-ups

23 Wall-ball shots (20/14) @ (10/9′)

21 Deadlifts (165/103)



67 Push-ups


For time



Post results and experiences to comments


  1. RhondaMomma says

    45:04 Mod
    10# WB
    80# DL

    4 PU left at cap…40 PU left and 4 minutes to cap…could not get it done.
    Hurtin for certain today.

  2. 36:03 Rx

  3. Christa says

    Cap+52 Rx. Pretty sure I died a little.

  4. megancyork says

    Loved that WOD.
    Cap with half the run and all the 3rd round plus PLUs
    Ran in the rain and it was great.
    Worked hard on PLUs today.

  5. White Ape says

    31:44 Rx
    Great WOD! Toasty, even while running in the rain!
    I have GOTTA work on my running!!

    There was a 45:00 cap

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