It’s unfortunate to say and still difficult to talk about, but I recently lost a dear friend. I met Andrew Scott Laswell (Andy) a couple years ago when he began working at the facility I’m employed by. He worked there until last fall when he joined the Coast Guard. During the time we worked together Andy proved himself to be someone who anyone could truly trust and depend on. Outside of work, Andy lived right down the road from me and was always willing to help out with anything. I honestly can’t put how amazing of a person Andy was and how much he meant to the people around him. There’s so much more I could say, but I’d rather just leave it at that.

In the spirit and tradition of CrossFit, I decided to create a Hero WOD to honor Andy. Andy loved to run and therefore running is a large component of the workout.


5k run (as much as you can in 15 minutes)

135# bench, 50 reps

135# back squat, 50 reps

Plank 2 minutes

Finish the rest of the 5k (if you finished it before then do tabata hop squats)

L2: 100 push-ups, 100 air squats



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