• RoadieFit



U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

The “Helton” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, September 10, 2010 (100910).


3 Rounds NFT

50 Jumping Jacks

10 Air Squats

10 Push-Ups

10 Inch Worms

Garage(RX) 3 Rounds For Time

800m Run

30 DB Squat Cleans

30 Burpees


3 Rounds For Time

800m Run

30 Sandbag Squat Cleans

30 Burpees


At 3…2…1…Go! You will start with an 800 meter Run. Next, you will perform 30 Squat cleans followed by 30 Burpees. That completes one round. Your score is the time it takes to complete 3 rounds.


The weight for this workout should be moderate. Don’t go too heavy so they slow you down too much. But don’t you dare use those 20’s.


The intended stimulus for this workout is a medium paced grueling party. A classic that is going to tax your endurance strength and mental fortitude. Find a good pace and try to stay smooth. Just keep moving.

Scales and Mods

The Squat cleans can be changed to deadlifts and hang cleans. Or you can deadlift at a 2 to 1 ratio.

Let's Get It!!!

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