Heros

CrossFit Hero Workouts – Named after fallen warriors

Adam Brown For time. Two rounds 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps

Arnie For time. With a single 2 pood Kettlebell: 21 Turkish Get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm

Badger 3 rounds for time. 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters

Blake For time. Four rounds of: 100 foot Walking 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand Push-ups

Brenton For time. Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Bulger – Post a video of this WOD, let me know and I’ll add a link here For time. Ten rounds of: Run 150 meters 7 Chest to bar Pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups

Bull – Post a video of this WOD, let me know and I’ll add a link here For time. Two rounds of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile

Coe For time. Ten rounds 95 pound Thruster, 10 reps 10 Ring push-ups

Collin – Post a video of this WOD, let me know and I’ll add a link here For time. Six rounds of: Carry 50 pound Sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo Deadlift high-pull, 12 reps

Daniel For time. 50 Pull-ups, 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups

Danny – Post a video of this WOD, let me know and I’ll add a link here Rounds completed Rounds in 20 min of: 24″ Box jump, 30 reps 115 pound Push press, 20 reps 30 Pull-ups

DT For time. Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Erin For time. Five rounds of: 40 pound Dumbbells Split Clean, 15 reps 21 Pull-ups

Forrest For time. Three rounds 20 L-Pull-ups 30 Toes to bar 40 Burpees Run 800 meters

Garrett – Post a video of this WOD, let me know and I’ll add a link here For time. Three rounds of: 75 Squats 25 Ring Handstand Push-ups 25 L-Pull-ups

Griff – Post a video of this WOD, let me know and I’ll add a link here For time. Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

Hansen – Post a video of this WOD, let me know and I’ll add a link here For time. Five rounds: 30 reps, 2 pood Kettlebell Swing 30 Burpees 30 Glute-Ham Sit-Ups

Helton – Post a video of this WOD, let me know and I’ll add a link here For time. Three rounds of: Run 800 meters 30 reps, 50 pound Dumbbell Squat Cleans 30 Burpees

Holbrook – Post a video of this WOD, let me know and I’ll add a link here Each Round For Time: Ten rounds of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute

Jack Max Rounds in 20 Min 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box

Jason For time. 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups

Jerry – Post a video of this WOD, let me know and I’ll add a link here For time. Run 1 mile Row 2K Run 1 mile

John Runkle AMRAP, 20 Minutes 225 pound Deadlift, 6 reps 7 Burpee Pull-ups 10 Kettlebell Swings, 2 pood Run 200 meters

Johnson – Post a video of this WOD, let me know and I’ll add a link here Rounds in 20 Min 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps

Josh For time. 95 pound Overhead Squat, 21 reps 42 Pull-ups 95 pound Overhead Squat, 15 reps 30 Pull-ups 95 pound Overhead Squat, 9 reps 18 Pull-ups

Joshie – Post a video of this WOD, let me know and I’ll add a link here 3 rounds for time. 40 pound Dumbbell snatch, 21 reps, right arm 21 L-Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L-Pull-ups The snatches are full squat snatches.

JT 21-15-9 reps, for time Handstand push-ups Ring dips Push-ups

Ledesma – Post a video of this WOD, let me know and I’ll add a link here As Many Rounds As Possible (AMRAP) in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15 reps

Luce – Post a video of this WOD, let me know and I’ll add a link here For time. Wearing a 20 pound vest, three rounds of: Run 1K 10 Muscle-ups 100 Squats

Lumberjack 20 For time. 20 Deadlifts (275lbs) Run 400m 20 KB Swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pull-ups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m

McGhee Rounds in 30 min 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

Michael 3 rounds for time Run 800 meters 50 Back Extensions 50 Sit-ups

Mr. Joshua – Post a video of this WOD, let me know and I’ll add a link here For time. Five rounds of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps

Murph For time. Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run. If you’ve got a twenty pound vest or  body armor, wear it. 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

Nate As many rounds as possible in 20 minutes 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

Nutts For time. 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate

Paul – Post a video of this WOD, let me know and I’ll add a link here For time. Five rounds of: 50 Double Unders 35 Knees to elbows 185 pound Overhead walk, 20 yards

Randy For time. 75# Power Snatch 75 reps

RJ For time. Five rounds of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups

Roy – Post a video of this WOD, let me know and I’ll add a link here For time. Five rounds 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups

Ryan For time. Five rounds of: 7 Muscle-ups 21 Burpees

Severin For time. 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a twenty pound vest or body armor, wear it.

Stephen – Post a video of this WOD, let me know and I’ll add a link here For time. 30-25-20-15-10-5 rep rounds of: GHD Sit-up Back Extension Knees to elbow 95 pound Stiff legged Dead lift

The Seven For time. “The Seven”  Seven rounds of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups

Thompson – Post a video of this WOD, let me know and I’ll add a link here 10 rounds of: 15 ft Rope Climb, 1 ascent 95 pound Back squat, 29 reps 135 pound Barbells Farmer carry, 10 meters Begin the rope climbs seated on the floor.

Tommy V – Post a video of this WOD, let me know and I’ll add a link here For time. 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents

Tyler For time. Five rounds: 7 Muscle-ups 21 reps, 95 pound Sumo-Deadlift High-Pull

War Frank – Post a video of this WOD, let me know and I’ll add a link here For time. Three rounds of: 25 Muscle-ups 100 Squats 35 GHD Sit-ups

Whitten For time. Five rounds of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball

Wittman – Post a video of this WOD, let me know and I’ll add a link here For Time Seven rounds of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box