Hero WOD


Hero WOD


Join us today at 1:30pm at Victoria Park for the RCMP Hero WOD. Bring a towel/mat, as it will be wet and muddy. We will have a donation table set up to help support the families of the fallen heroes.

1km Run
100 Pushups
200 Situps
300 Squats
1km Run
*Complete each task before moving on to the next. Scale as needed.

*Paleo Potluck is still on for tonight at 5pm

Strength – Overhead Lunges 3/leg x 5 sets

EMOTM for 12 min
5 Toes to Bar (kickouts)
10 Box Jumps (24/20″)

*If you don’t complete a round in the given minute, finish the round, rest and start again at the next minute.


18 Responses

  1. Good luck to everyone participating in the RCMP Hero WOD today!

    Just to let you know I won’t be able to make it to the potluck cause I’m sick 🙁 have fun though!

  2. Lab Session

    Shoulder Press 1RM


    Deadlift 1RM


    Matched previous PR, these felt good considering yesterdays WOD.

  3. Melanie


    Backsquat (1RM)

    60 x8
    90 x6
    105 x 3
    120 x1
    135 x1
    150 x1
    160 x1
    170 x1 (20# PR) – Felt good! Thanks for the ‘spot’ boys!

    OH lunges x3/leg x 5 reps

    WOD: 12 EMOTM

    5 kickouts
    10 Box jumps @ 20′
    *Missed one round*

    Thanks Blake!

    1. Tara Betts

      RCMP Hero WOD

      1km run
      100 pushups
      200 situps
      150 squats(Scaled.Should have been 300 but my left knee was ready to explode and I wanted to be able to walk tomorrow)
      1km run

      I wish I had looked at my time but frankly I was so relieved that I even finished that I never thought of it until later 😛

      Great day and awesome effort everyone!

  4. Kevin

    WOD Rx’d

    Best cashout I’ve ever done. The most emotional as well. I love the CrossFit and RCMP communities!

  5. Melissa H

    Corinna’s WU

    RCMP Hero WOD 1/2

    Cash out: Thank the RCMP who showed up. Great way to spend an afternoon. Thanks so much to Kevin for organizing.

  6. Terri-Lynn

    “RCMP Hero WOD”
    1km Run
    100 Pushups
    200 Situps
    300 Squats
    1km Run
    *Complete each task before moving on to the next. Scale as needed.


    Thanks for starting/finishing with me Val.

  7. Shane Hayes

    Kevin you put on a fantastic event today, I was proud to be a part of it and of this outstanding community!
    Great wod!
    RCMP Hero wod
    Was great seeing so many show up today, great work everybody!

  8. Trent

    RCMP Hero wod
    Rx + 20# vest (Thanks Lance)

    Great to see the community come together.

    Cashout: walk by the police station on Main, very powerful feeling seeing all the flowers and letters of thanks.

    1. Jennie Jen

      My Muscle’s and Sweat were with you ALL for the RCMP Hero Wod! What a good idea Kev, wish I coulda been with everyone but so proud of CFM for putting on this event!!!

  9. Some mobility and small WU
    Group WU with Corinna

    scaled to half

    500m run
    50 pushups(knees)
    100 situps
    150 Squats
    500m run

    An honor to participate <3

Leave a Reply