The Hero WODs from CrossFit are named after CrossFitters who have given their lives in the line of duty.
Handstand push-ups
Ring dips
Push-ups
21-15-9 reps, for time
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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
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
For time
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
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.
3 rounds for time.
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
75# power snatch, 75 reps
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
For time
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time
Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
For time
Five rounds of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
For time
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
For time
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time
Rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Rounds completed
Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
For time
Five rounds:
7 Muscle-ups
21 reps 95 pound Sumo-deadlift high-pull
For time