WOD: “Tama” (modified)*


800m Single Arm Farmer’s Carry (1 pood)
31 T2B
31 Push-ups
31 Front Squats (95/65)
400m Single Arm Farmer’s Carry (1.5 pood)
31 T2B
31 Push-ups
31 Hang Power Cleans (135/95)
200m Single Arm Farmer’s Carry (2 pood)

This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.



Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.