August 23, 2019



3 Rounds For Time

400m Run

21 Kettlebell Swings 53/35

15 Knees to Elbow

9 Dips (Use P bars/matadors)

  • Private Benjamin Ranaudo was killed in Afghanistan by an anti-personnel explosive device on July 18, 2009 (more info). He was just 22. Ben trained with the crew at CrossFit North Queensland (AUS) before being deployed. They created this workout to honor him. The “B-1” Hero WOD (aka: “B-1 Australian Hero WOD”) was first posted as their workout of the day for July 21, 2009.


August 23, 2019