DANIEL is a Hero WOD which honours Sgt 1st Class Daniel Crabtree (✝June, 2006). It contains pull-ups, running and thrusters.

Daniel is another great hero WOD. If you have an interest for Hero WOD’s you can start with this one.


If you like these type of exercises and you want to learn more about Hero WOD’s; that’s a great way to improve your knowledge. Are you still waiting? Let’s try!


The beginning it will be easy but then it’ll getting harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique.

CrossFit has embraced men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep their countries safe.


And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

This WOD will not kill you. It only will make you stronger than ever.



For time.

  • 50 Pull-ups
  • 400 meter run
  • 95 pound (43kg) Thrusters, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups

Start with 50 pull-ups and continue with all the other exercises.


Time it took you to complete all reps.

Scaled version:

  • 50 Ring rows
  • 400 meter run
  • Thrusters, 21 reps
  • 800 meter run
  • Thruster, 21 reps
  • 400 meter run
  • 50 Ring rows

Choose a weight which is appropriate for your fitness level.




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