A hero workout of the day (WODs) aka Hero WOD is a workout tribute specifically to a fallen soldier, member of the military, and/or first responder. The workout is usually harder and longer than most programmed workouts in functional fitness and CrossFit gyms alike. The reason? To show tribute and respect to the work, dedication, and labor that the fallen hero gave to our country to protect and defend our freedoms. In this article, we're highlighting Hero WOD "JARED".

Hero WOD Jared - Swolverine

Remembering U.S. Army Master Sergeant Jared N. Van Aalst

Army Master Sgt. Jared N. Van Aalst was killed on August 4, 2010 while serving the US Armed Forces during Operation Enduring Freedom. He was 34 at the time of his death and he died from his wounds while his unit was conducting combat operations in the Kunduz province, Afghanistan. He was survived by his wife, two daughters and posthumous son. Aalst was serving on his sixth deployment from Fort Bragg when he died.


The CrossFit Hero WOD Jared was originally posted on the CFHQ main site on August 9, 2012. The workout is four rounds for time of running, pull ups and push ups. The score is your total time it takes to complete the 4 rounds.

800 Meter Run
40 Pull-Ups
70 Push-Ups

Hero WOD JARED - Swolverine

Why Do We Do Hero WODs

While the main focus of the workout is often to pay tribute, respect, and remembrance to the fallen hero, hero WODs are also a great test of physical ability and performance capacity. Not only are you going to enter into the workout experiencing great physical tests, but you’re also going to cross barriers between the body, the mind, emotions and experience. You might cry, you might scream, you might bleed even, but with a deeper connection to the workout and the ‘why’, you give tribute one grueling rep at a time.

Never Forget

If there are two things we love, it’s CrossFit and our military, first responders, and all the selfless individuals on the front lines. Please join us as we remember Army Master Sgt. Jared N. Van Aalst alongside our box mates.


Hero wodWorkout

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