The CrossFit HERO WOD Masterlist

updated January 1, 2019

CrossFit HERO WOD is all about one word . . .

Honor

Most CrossFit boxes around the United States do the Murph on Memorial Day weekend.

When you push yourself to complete one you are bringing honor to a fallen hero. Before he created the greatest fitness movement of our time, CrossFit founder Greg Glassman trained police officers. CrossFit marketing guru, Dave Castro, was former Navy Seal. So, the concept of the CrossFitHero WOD came naturally to them.​

There are now around 160 Hero WODS – and we’ve got them all here.

Hero WOD: Abbate

WOD Type: For Time

• 1-mile run
• 21 clean and jerk (155/105 pounds)
• 800-meter run
• 21 clean and jerk (155/105 pounds)
• 1-mile run
• 30-minute time cap

Hero WOD: Adam Brown

WOD Type: For Time

• 2 Rounds
• 24 reps of deadlifts (295 pounds)
• 24 box jumps (24-inch box)
• 24 wall-ball shots (20-pound ball)
• 24 bench presses (195 pounds)
• 24 box jumps (24-inch box)
• 24 wall-ball shots (20-pound ball)
• 24 cleans (145 pounds)

Hero WOD: Adrian

WOD Type: For Time

• 7 Rounds
• 3 forward rolls
• 5 wall climbs
• 7 toes to bar
• 9 box jumps (30-inch box)

Hero WOD: Arnie

WOD Type: For Time

• With a single 2 pood kettlebell (approximately 70 pounds)
• 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

Learn how to choose the best kettlebell.

Hero WOD: Badger

WOD Type: For Time

• 3 rounds
• 30 reps of squat cleans (95 pounds)
• 30 pull-ups
• Run 800 meters

Hero WOD: Barraza

WOD Type: For Time

• 18 minutes
• Run 200 meters
• 9 reps of deadlifts (275 pounds)
• 6 burpee bar muscle-ups

Hero WOD: Bell

WOD Type: For Time

• 3 rounds
• 21 deadlifts (185 pounds)
• 15 pull-ups
• 9 front squats (185 pounds)

Hero WOD: Big Sexy

WOD Type: For Time

• 5 rounds
• 6 deadlifts (315 pounds)
• 6 burpees
• 5 cleans (225 pounds)
• 5 chest-to-bar pull-ups
• 4 thrusters (155 pounds)
• 4 muscle-ups

Hero WOD: Blake

WOD Type: For Time

• 4 rounds
• 100-foot Walking lunge with a 45-pound plate held overhead
• 30 box jumps (24-inch box)
• 20 wall ball shots (20-pound ball)
• 10 handstand push-ups

Hero WOD: Bowen

WOD Type: For Time

• 3 rounds
• Run 800 meters
• 7 deadlifts (275 pounds)
• 10 burpee pull-ups
• 14 single arm kettlebell thrusters, 14 reps (7 each arm) (53 pounds)
• 20 box jumps (24-inch box)

Hero WOD: Bradley

WOD Type: For Time

• 10 rounds
• Sprint 100 meters
• 10 Pull-ups
• Sprint 100 meters
• 10 Burpees
• Rest 30 seconds

Hero WOD: Bradshaw

WOD Type: For Time

• 10 rounds
• 3 handstand push-ups
• 6 deadlifts (225 pounds)
• 12 Pull-ups
• 24 Double-under’s

Hero WOD: Brehm

WOD Type: For Time

• 10 15 foot rope climbs
• 20 Back squat (225 pounds)
• 30 handstand push-ups
• Row 40 calories

Hero WOD: Brenton

WOD Type: For Time

• 5 rounds
• 100-foot bear crawl
• 100 feet, standing broad-jump

Hero WOD: Brian

WOD Type: For Time

• 3 rounds
• 5 15-foot rope climbs
• 25 reps of back squats (185 pounds)

Hero WOD: Bruck

WOD Type: For Time

• 4 rounds
• Run 400 meters
• 24 back squats (185 pounds)
• 24 jerks (135 pounds)

Hero WOD: Bulger

WOD Type: For Time

• 10 rounds
• Run 150 meters
• 7 chest to bar pull-ups
• 7 front squats (135 pounds)
• 7 handstand push-ups

Hero WOD: Bull

WOD Type: For Time

• 2 rounds
• 200 double-under’s
• 50 overhead squats (135 pounds)
• 50 pull-ups
• Run 1 mile

Hero WOD: Cameron

WOD Type: For Time

• 50 walking lunge steps
• 25 chest to bar pull-ups
• 50 box jumps (24-inch box)
• 25 triple-under’s
• 50 back extensions
• 25 ring dips
• 50 knees to elbows
• 25 wallball “2-for-1s” (20-pound ball)
• 50 sit-ups
• 5 15-foot rope climbs

Hero WOD: Capoot

WOD Type: For Time

• 100 push-ups
• Run 800 meters
• 75 push-ups
• Run 1200 meters
• 50 push-ups
• Run 1600 meters
• 25 push-ups
• Run 2000 meters

Hero WOD: Carse

WOD Type: For Time

• 21-18-15-12-9-6-3
• 95 pound squat clean
• Double-unders
• 185-pound deadlifts
• 24-inch box jump
• Begin each round with a 50-meter bear crawl

Hero WOD: Clovis

WOD Type: For Time

• Run 10 miles
• 150 burpee pull-ups
• Partition the run and burpee pull-ups as needed.

Hero WOD: Coe

WOD Type: For Time

• 10 rounds
• 10 thrusters (95 pounds)
• 10 ring push-ups

Hero WOD: Coffey

WOD Type: For Time

• Run 800 meters
• 50 back squats (135 pounds)
• 50 bench presses (135 pounds)
• Run 800 meters
• 20 back squats (135 pounds)
• 20 bench presses (135 pounds)
• Run 800 meters
• 1 muscle-up

Hero WOD: Collin

WOD Type: For Time

• 6 rounds
• Carry 50-pound sandbag 400 meters
• 12 push presses (115 pounds)
• 12 box jumps (24 inch box)
• 12 sumo deadlift high-pulls (95 pounds)

Hero WOD: Crain

WOD Type: For Time

• 2 rounds
• 34 push-ups
• 50-yard sprint
• 34 deadlifts (135 pounds)
• 50-yard sprint
• 34 box jumps (24-inch box)
• 50-yard sprint
• 34 clean and jerks (95 pounds)
• 50-yard sprint
• 34 burpees
• 50-yard sprint
• 34 wall-ball shots (20 pound ball)
• 50-yard sprint
• 34 pull-ups
• 50-yard sprint

Hero WOD: Dae Han

WOD Type: For Time

• 3 rounds
• Run 800 meters with a 45-pound barbell
• 3 15-foot rope climb
• 12 thrusters (135 pounds)

Hero WOD: Daniel

WOD Type: For Time

• 50 pull-ups
• 400 meter run
• 21 thrusters (95 pounds)
• 800 meter run
• 21 thrusters (95 pounds)
• 400 meter run
• 50 pull-ups

Hero WOD: Danny

WOD Type: For Time

• 20 minutes
• 30 box jump (24-inch box)
• 20 push presses (115 pounds)
• 30 pull-ups

Hero WOD: Del

WOD Type: For Time

• 25 burpees
• Run 400 meters with a 20-pound medicine ball
• 25 weighted pull-ups with a 20-pound dumbbell
• Run 400 meters with a 20-pound medicine ball
• 25 handstand push-ups
• Run 400 meters with a 20-pound medicine ball
• 25 chest-to-bar pull-ups
• Run 400 meters with a 20-pound medicine ball
• 25 burpees

Hero WOD: Desforges

WOD Type: For Time

• 5 rounds
• 12 deadlifts (225 pounds)
• 20 pull-ups
• 12 clean and jerk (135 pounds)
• 25 handstand push-ups
• 20 knees to elbows

Hero WOD: DG

WOD Type: For Time

• 10 minutes
• 8 toes to bar
• 8 thrusters (35 pound dumbbell)
• 12 dumbbell walking lunges (35 pounds)

Hero WOD: Dobogai

WOD Type: For Time

• 7 rounds
• 8 muscle-ups
• 22-yard farmer carry with 50-pound dumbbells

Hero WOD: Don

WOD Type: For Time

• 66 deadlifts (110 pounds)
• 66 box jumps (24 inch box)
• 66 kettlebell swings (1.5 pood)
• 66 knees to elbows
• 66 sit-ups
• 66 pull-ups
• 66 thrusters (55 pounds)
• 66 wall ball shots (20 pound ball)
• 66 burpees
• 66 double-unders

Hero WOD: Donny

WOD Type: For Time

• 21-15-9-9-15-21
• 225 pound deadlifts
• Burpees

Hero WOD: Dragon

WOD Type: For Time

• Run 5k
• 4 minutes to find 4-rep max deadlift
• Run 5k
• 4 minutes to find 4-rep max push jerk

Hero WOD: DT

WOD Type: For Time

• 5 rounds
• 12 deadlifts (155 pounds)
• 9 hang power cleans (155 pounds)
• 6 push jerks (155 pounds)

Hero WOD: Erin

WOD Type: For Time

• 5 rounds
• 15 40-pound dumbbell split cleans
• 21 pull-ups

Hero WOD: Falkel

WOD Type: AMRAP

• 25 minutes
• 8 handstand push-ups
• 8 box jumps (30 inch box)
• 1 15-foot rope climb

Hero WOD: Feeks

WOD Type: For Time

• 2 100-meter shuttle sprints
• 2 squat clean thrusters (65 pound dumbbells)
• 4 100-meter shuttle sprints
• 4 squat clean thrusters (65 pound dumbbells)
• 6 100-meter shuttle sprints
• 6 squat clean thrusters (65 pound dumbbells)
• 8 100-meter shuttle sprints
• 8 squat clean thrusters (65 pound dumbbells)
• 10 100-meter shuttle sprints
• 10 squat clean thrusters (65 pound dumbbells)
• 12 100-meter shuttle sprints
• ​12 squat clean thrusters (65 pound dumbbells)
• 14 100-meter shuttle sprints
• 14 squat clean thrusters (65 pound dumbbells)
• 16 100-meter shuttle sprints
• 16 squat clean thrusters (65 pound dumbbells)

Hero WOD: Foo

WOD Type: For Time

• 13 bench presses (170 pounds)
• Then, complete as many rounds as possible in 20 minutes of:
• 7 chest-to-bar pull-ups
• 77 double-unders
• 2 squat clean thrusters (170 pounds)
• 28 sit-ups

Hero WOD: Forrest

WOD Type: For Time

• 3 rounds
• 20 L-pull-ups
• 30 toes to bar
• 40 burpees
• Run 800 meters

Hero WOD: Gallant

WOD Type: For Time

• Run 1 mile with a 20-pound medicine ball
• 60 burpee pull-ups
• Run 800 meters with a 20-pound medicine ball
• 30 burpee pull-ups
• Run 400 meters with a 20-pound medicine ball
• 15 burpee pull-ups

Hero WOD: Garrett

WOD Type: For Time

• 3 rounds
• 75 squats
• 25 ring handstand push-ups
• 25 L-pull-ups

Hero WOD: Gator

WOD Type: For Time

• 8 rounds
• 5 front squats (185 pounds)
• 26 ring push-ups

Hero WOD: Gaza

WOD Type: For Time

• 5 rounds
• 35 kettlebell swings, 1.5 pood
• 30 push-ups
• 25 pull-ups
• 20 box jumps, 30-inch box
• 1-mile run

Hero WOD: Glen

WOD Type: For Time

• 30 clean and jerks (135 pounds)
• Run 1 mile
• 10 15-foot rope climbs
• Run 1 mile
• 100 burpees

Hero WOD: Griff

WOD Type: For Time

• Run 800 meters
• Run 400 meters backwards
• Run 800 meters
• Run 400 meters backwards

Hero WOD: Hall

WOD Type: For Time

• 5 rounds
• 3 cleans (225 pounds)
• 200 meter sprint
• 20 kettlebell snatches, 1.5 pood, 10 each arm
• Rest 2 minutes

Hero WOD: Hamilton

WOD Type: For Time

• 3 rounds
• Row 1000 meters
• 50 push-ups
• Run 1000 meters
• 50 pull-ups

Hero WOD: Hammer

WOD Type: For Time

• 5 rounds
• 5 power cleans (135 pounds)
• 10 front squats (135 pounds)
• 5 jerks (135 pounds)
• 20 pull-ups
• Rest 90 seconds

Hero WOD: Hansen

WOD Type: For Time

• 5 rounds
• 30 kettlebell swings (2 pood)
• 30 burpees
• 30 GHD sit-ups

Hero WOD: Harper

WOD Type: AMRAP

• 23 minutes
• 9 chest-to-bar pull-ups
• 15 power cleans (135 pounds)
• 21 squats
• 400-meter run with a 45-pound plate

Hero WOD: Helton

WOD Type: AMRAP

• 3 rounds
• Run 800 meters
• 30 dumbbell squat cleans (50 pounds)
• 30 burpees

Hero WOD: Hidalgo

WOD Type: AMRAP

• Run 2 miles
• Rest 2 minutes
• 20 squat cleans (135 pounds)
• 20 box jumps (24 inch box)
• 20 walking lunges with 45-pound plate held overhead
• 20 box jumps (24 inch box)
• 20 squat cleans (135 pounds)
• Rest 2 minutes
• Run 2 miles
• If you’ve got a twenty pound vest or body armor, wear it.

Hero WOD: Holbrook

WOD Type: For Time

• 10 rounds
• 5 thrusters (115 pounds)
• 10 pull-ups
• 100-meter Sprint
• Rest 1 minute

Hero WOD: Holleyman

WOD Type: For Time

• 30 rounds
• 5 wall ball shots (20-pound ball)
• 3 handstand push-ups
• 1 power clean (225 pounds)

Hero WOD: Hortman

WOD Type: For Time

• 45 minutes
• Run 800 meters
• 80 squats
• 8 muscle-ups

Hero WOD: Horton

WOD Type: For Time

• 9 rounds
• 9 bar muscle-ups
• 11 clean and jerks (155 pounds)
• 50-yard buddy carry

Hero WOD: Jack

WOD Type: AMRAP

• 20 minutes
• 10 push presses (115 pounds)
• 10 KB swings (1.5 poods)
• 10 Box jumps (24-inch box)

Hero WOD: Jag 28

WOD Type: For Time

• Run 800 meters
• 28 kettlebell swings, 2 pood
• 28 strict pull-ups
• 28 kettlebell clean and jerk, 2 poods each
• 28 strict pull-ups
• Run 800 meters

Hero WOD: Jared

WOD Type: For Time

• 4 rounds
• Run 800 meters
• 40 pull-ups
• 70 push-ups

Hero WOD: Jason

WOD Type: For Time

• 100 Squats
• 5 muscle-ups
• 75 squats
• 10 muscle-ups
• 50 squats
• 15 muscle-ups
• 25 squats
• 20 muscle-ups

Hero WOD: JBo

WOD Type: AMRAP

• 28 minutes
• 9 overhead squats (115 pounds)
• 1 legless rope climb, 15-foot rope, beginning from seated
• 115-lb. 12 bench presses (115 pounds)

Hero WOD: Jennifer

WOD Type: AMRAP

• 26 minutes
• 10 pull-ups
• 15 kettlebell swings, 1.5 pood
• 20 box jumps (24-inch box)

Hero WOD: Jenny

WOD Type: AMRAP

• 20 minutes
• 20 overhead squats (45 pounds)
• 20 back squats (45 pounds)
• 400-meter run

Hero WOD: Jerry

WOD Type: For Time

• Run 1 mile
• Row 2K
• Run 1 mile

Hero WOD: J.J.

WOD Type: For Time

• 1 squat cleans (185 pounds)
• 10 parallette handstand push-ups
• 2 squat cleans (185 pounds)
• 9 parallette handstand push-ups
• 3 squat cleans (185 pounds)
• 8 parallette handstand push-ups
• 4 squat cleans (185 pounds)
• 7 parallette handstand push-ups
• 5 squat cleans (185 pounds)
• 6 parallette handstand push-ups
• 6 squat cleans (185 pounds)
• 5 parallette handstand push-ups
• 7 squat cleans (185 pounds)
• 4 parallette handstand push-ups
• 8 squat cleans (185 pounds)
• 3 parallette handstand push-ups
• 9 squat cleans (185 pounds)
• 2 parallette handstand push-ups
• 10 squat cleans (185 pounds)
• 1 parallette handstand push-up

Hero WOD: Johnson

WOD Type: AMRAP

• 20 minutes
• 9 deadlifts (245 pounds)
• 8 muscle-ups
• 9 squat cleans (155 pounds)

Hero WOD: Jorge

WOD Type: For Time

• 30 GHD sit-ups
• 15 squat cleans (155 pounds)
• 24 GHD sit-ups
• 12 squat cleans (155 pounds)
• 18 GHD sit-ups
• 9 squat cleans (155 pounds)
• 12 GHD sit-ups
• 6 squat cleans (155 pounds)
• 6 GHD sit-ups
• 3 squat cleans (155 pounds)

Hero WOD: Josh

WOD Type: For Time

• 21 overhead squats (95 pounds)
• 42 pull-ups
• 15 overhead squats (95 pounds)
• 30 pull-ups
• 9 overhead squats (95 pounds)
• 18 pull-ups

Hero WOD: Joshie

WOD Type: For Time

• 3 rounds
• 21 dumbbell snatches, right arm (40 pounds)
• 21 L-pull ups
• 21 dumbbell snatches, left arm (40 pounds)
• 21 L-pull ups

Hero WOD: JT

WOD Type: For Time

• 21-15-9
• Handstand push-ups
• Ring Dips
• Push-ups

Hero WOD: Justin

WOD Type: For Time

• 30-20-10
• Body-weight back squats
• Body-weight bench presses
• Strict pull-ups

Hero WOD: Kevin

WOD Type: For Time

• 3 rounds
• 32 deadlifts (185 pounds)
• Body-weight bench presses
• 32 hanging hip touches, alternating arms
• 800 meter running farmer carry (15 pound dumbbells)

Hero WOD: Klepto

WOD Type: For Time

• 4 rounds
• 27 box jumps (24 inch box)
• 20 burpees
• 11 squat cleans (145 pounds)

Hero WOD: Kutschbach

WOD Type: For Time

• 7 rounds
• 11 back squats (185 pounds)
• 10 jerks (135 pounds)

Hero WOD: Ledesma

WOD Type: AMRAP

• 20 minutes
• 5 parallette handstand push-ups
• 10 toes through rings
• 15 medicine ball cleans (20 pounds)

Hero WOD: Lee

WOD Type: For Time

• 5 rounds
• Run 400 meters
• 1 deadlift (345 pounds)
• 3 squat cleans (185 pounds)
• 5 push jerks (185 pounds)
• 3 muscle-ups
• 1 15-foot rope climb

Hero WOD: Lumberjack 20

WOD Type: For Time

• 20 deadlifts (275 pounds)
• Run 400 meters
• 20 kettlebell swings (2 pood)
• Run 400 meters
• 20 overhead squats (115 pounds)
• Run 400 meters
• 20 burpees
• Run 400 meters
• 20 chest-to-bar pull-ups
• Run 400 meters
• 20 box jumps (24 inch box)
• Run 400 meters
• 20 dumbbell squat cleans (45 pounds)
• Run 400 meters

Hero WOD: Loredo

WOD Type: For Time

• 6 rounds
• 24 squats
• 24 push-ups
• 24 walking lunges
• Run 400 meters

Hero WOD: Luce

WOD Type: For Time

• Wearing a 20 pound vest, 3 rounds
• 1K run
• 10 muscle-ups
• 100 squats

Hero WOD: Luke

WOD Type: For Time

• Run 400 meters
• 15 clean and jerks (155 pounds)
• Run 400 meters
• 30 Toes-to-bars
• Run 400 meters
• 45 wall-ball shots (20 pound ball)
• Run 400 meters
• 45 kettlebell swings (1.5 pood)
• Run 400 meters
• 30 ring dips
• Run 400 meters
• 15 weighted lunges (155 pounds)
• Run 400 meters

Hero WOD: Manion

WOD Type: For Time

• 7 rounds
• Run 400 meters
• 29 back squats (135 pounds)

Hero WOD: Marco

WOD Type: For Time

• 7 rounds
• Run 400 meters
• 29 back squats (135 pounds)

Hero WOD: Matt

WOD Type: For Time

• 16 deadlifts (275 pounds)
• 16 hang power cleans (185 pounds)
• 16 push presses (135 pounds)
• Run 800 meters
• 16 deadlifts (275 pounds)
• 16 hang power cleans (185 pounds)
• 16 push presses (135 pounds)
• Run 800 meters
• 16 deadlifts (275 pounds)
• 16 hang power cleans (185 pounds)
• 16 push presses (135 pounds)

Hero WOD: McCluskey

WOD Type: For Time

• 3 rounds
• 9 muscle-ups
• 15 burpee pull-ups
• 21 pull-ups
• Run 800 meters

Hero WOD: McGhee

WOD Type: AMRAP

• 30 minutes
• 5 deadlifts (275 pounds)
• 13 push-ups
• 9 box jumps (24 inch box)

Hero WOD: Meadows

WOD Type: AMRAP

• 20 muscle-ups
• 25 lowers from an inverted hang on the rings, slowly, with straight body and arms
• 30 ring handstand push-ups
• 35 ring rows
• 40 ring push-ups

Hero WOD: Michael

WOD Type: For Time

• 3 rounds
• Run 800 meters
• 50 back extensions
• 50 sit-ups

Hero WOD: Moon

WOD Type: For Time

• 7 rounds
• 10 dumbbell hang split snatches, right arm (40 pounds)
• 1 15-foot rope climb
• 10 dumbbell hang split snatches, left arm (40 pounds)
• 1 15-foot rope climb

Hero WOD: Moore

WOD Type: AMRAP

• 20 minutes
• 1 15-foot rope climb
• Run 400 meters
• Max reps handstand push-up

Hero WOD: Morrison

WOD Type: For Time

• 50-40-30-20-10
• Wall balls (20 pound ball)
• Box jumps (24 inch box)
• Kettlebell swings (1.5 pood)

Hero WOD: Mr. Joshua

WOD Type: For Time

• 5 rounds
• Run 400 meters
• 30 GHDs
• 15 deadlifts (250 pounds)

Hero WOD: Murph

WOD Type: For Time

• Run 1 mile
• 100 pull-ups
• 200 push ups
• 300 squats
• Run 1 mile

Hero WOD: Nate

WOD Type: AMRAP

• 20 minutes
• 2 muscle-ups
• 4 handstand push-ups
• 8 kettlebell swings (2-pood)

Hero WOD: Ned

WOD Type: For Time

• 7 rounds
• 11 body-weight back squats
• 1,000-meter row

Hero WOD: Nick

WOD Type: For Time

• 12 rounds
• 10 dumbbell hang squat cleans (45 pounds)
• 6 handstand push-ups on dumbbells

Hero WOD: Nukes

WOD Type: Time Cap

• 8 minutes to complete
• 1-mile run
• 315-pound deadlifts, max reps
• Then, 10 minutes to complete
• 1-mile run
• 225-pound power cleans, max reps
• Then, 12 minutes to complete:
• 1-mile run
• 135-pound overhead squats, max reps

Hero WOD: Nutts

WOD Type: For Time

• 10 handstand push-ups
• 15 deadlifts (250 pounds)
• 25 box jumps (30 inch box)
• 50 pull-ups
• 100 wallballs (20 pounds, 10 inch target)
• 200 double-unders
• Run 400 meters with a 45 pound plate

Hero WOD: Omar

WOD Type: For Time

• 10 thrusters (95 pounds)
• 15 bar-facing burpees
• 20 thrusters (95 pounds)
• 25 bar-facing burpees
• 30 thrusters (95 pounds)
• 35 bar-facing burpees

Hero WOD: Ozzy

WOD Type: For Time

• 7 rounds
• 11 deficit handstand push-ups
• 1,000-meter run

Hero WOD: Paul

WOD Type: For Time

• 5 rounds
• 50 double unders
• 35 knees to elbows
• 20 yards of overhead walking (185 pounds)

Hero WOD: Pheezy

WOD Type: For Time

• 3 rounds
• 5 front squats (165 pounds)
• 18 pull-ups
• 5 deadlifts (225 pounds)
• 18 toes-to-bar
• 5 push jerks (165 pounds)
• 18 hand-release push-ups

Hero WOD: Pike

WOD Type: For Time

• 5 rounds
• 20 thrusters (75 pounds)
• 10 strict ring dips
• 20 push-ups
• 10 strict handstand push-ups
• 50-meter bear crawl

Hero WOD: PK

WOD Type: For Time

• 5 rounds
• 10 back squats (225 pounds)
• 10 deadlifts (275 pounds)
• 400-meter sprint
• Rest 2 minutes

Hero WOD: Rahoi

WOD Type: 12 minutes

• 12 box jumps (24 inch box)
• 6 thrusters (95 pounds)
• 6 bar-facing burpees

Hero WOD: Ralph

WOD Type: For Time

• 4 rounds
• 8 deadlifts (250 pounds)
• 16 burpees
• 3 15-foot rope climbs
• Run 600 meters

Hero WOD: Randy

WOD Type: For Time

• 75 power snatches (75 pounds)

Hero WOD: Rankel

WOD Type: AMRAP

• 20 minutes
• 6 deadlifts (225 pounds)
• 7 burpee pull-ups
• 10 kettlebell swings (2 pood)
• Run 200 meters

Hero WOD: René

WOD Type: For Time

• 7 rounds
• Run 400 meters
• 21 walking lunges
• 15 pull-ups
• 9 burpees

Hero WOD: Ricky

WOD Type: AMRAP

• 20 minutes
• 10 pull-ups
• 5 dumbbell deadlift (75 pounds)
• 8 push-presses (135 pounds)

Hero WOD: Riley

WOD Type: For Time

• WOD Type: For Time
• Run 1.5 miles
• 150 burpees
• Run 1.5 miles

Hero WOD: RJ

WOD Type: For Time

• 5 rounds
• Run 800 meters
• 5 15-ft rope climbs
• 50 push-ups

Hero WOD: Robbie

WOD Type: AMRAP

• 25 minutes
• 8 freestanding handstand push-ups
• 1 15-foot L-sit rope climb

Hero WOD: Rocket

WOD Type: AMRAP

• 30 minutes
• 50-yard swim
• 10 push-ups
• 15 squats

Hero WOD: Roney

WOD Type: For Time

• 4 rounds
• Run 200 meters
• 11 thrusters (135 pounds)
• Run 200 meters
• 11 push presses (135 pounds)
• Run 200 meters
• 11 bench presses (135 pounds)

Hero WOD: Roy

WOD Type: For Time

• 5 rounds
• 15 deadlifts (225 pounds)
• 20 box jumps (24 inch box)
• 25 pull-ups

Hero WOD: Ryan

WOD Type: For Time

• 5 rounds
• 7 muscle-ups
• 21 burpees

Hero WOD: Santiago

WOD Type: For Time

• 7 rounds
• 18 dumbbell hang squat cleans (35 pounds)
• 18 pull-ups
• 10 power cleans (135 pounds)
• 10 handstand push-ups

Hero WOD: Santora

WOD Type: For Time

• 3 rounds
• 155 pound squat cleans, 1 minute
• 20-foot shuttle sprints (20 feet forward + 20 feet backwards = 1 rep), 1 minute
• 245 pound deadlifts, 1 minute
• Burpees, 1 minute
• 155 pound jerks, 1 minute
• Rest 1 minute

Hero WOD: Scooter

WOD Type: Time Cap

• On a 35-minute clock with a partner:
• Complete as many rounds as possible in 30 minutes of
• 30 double-unders
• 15 pull-ups
• 15 push-ups
• 100-meter sprint
• Then, 5 minutes to find a 1-rep-max partner deadlift

Hero WOD: Sean

WOD Type: For Time

• 10 rounds
• 11 chest to bar pull-ups
• 22 front squats (75 pounds)

Hero WOD: Servais

WOD Type: For Time

• Run 1.5 miles
• Then, 8 rounds of
• 19 pull-ups
• 19 push-ups
• 19 burpees
• Then,
• 400-meter sandbag carry (heavy)
• 1-mile farmers carry with 45-pound dumbbells

Hero WOD: Severin

WOD Type: For Time

• 50 strict pull-ups
• 100 push-ups, release hands from floor at the bottom
• Run 5K
• If you’ve got a 20-pound vest or body armor, wear it.

Hero WOD: Sham

WOD Type: For Time

• 7 rounds
• 11 body-weight deadlifts
• 100-meter sprint

Hero WOD: Shawn

WOD Type: For Time

• Run 5 miles
• Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Hero WOD: Ship

WOD Type: For Time

• 9 rounds
• 7 squat cleans (185 pounds)
• 8 burpee box jumps (36-inch box)

Hero WOD: Sisson

WOD Type: 20 minutes

• 1 15 foot rope climb
• 5 burpees
• 200-meter run

Hero WOD: Small

WOD Type: For Time

• 3 rounds
• Row 1000 meters
• 50 burpees
• 50 box jumps (24-inch box)
• Run 800 meters

Hero WOD: Smykowski

WOD Type: For Time

• Run 6k
• 60 burpee pull-ups
• If you’ve got body armor or a 30-pound vest, wear it.

Hero WOD: Spehar

WOD Type: For Time

• 100 thrusters (135 pounds)
• 100 chest-to-bar pull-ups
• Run 6 miles
• Partition the thrusters, pull-ups and run as needed.

Hero WOD: Stephen

WOD Type: 30-25-20-15-10-5

• GHD sit-ups
• Back extensions
• Knees to elbow
• Stiff legged deadlifts (95 pounds)

Hero WOD: Strange

WOD Type: For Time

• 8 rounds
• 600 meter Run
• 11 weighted pull-ups (1.5 pood)
• 11 walking lunges, carrying 1.5 pood kettlebells
• 11 kettlebell thrusters (1.5 pood)

Hero WOD: Terry

WOD Type: For Time

• 1-mile run
• 100 push-ups
• 100-meter bear crawl
• 1-mile run
• 100-meter bear crawl
• 100 push-ups
• 1-mile run

Hero WOD: The Seven

WOD Type: For Time

• 7 rounds
• 7 handstand push-ups
• 7 thrusters (135 pounds)
• 7 knees to elbows
• 7 deadlifts (245 pounds)
• 7 burpees
• 7 kettlebell swings (2 pood)
• 7 pull-ups

Hero WOD: Thompson

WOD Type: For Time

• 10 rounds
• 1 15-foot rope climb
• 29 back squats (95 pounds)
• Farmer carry, 10 meters (135 pound barbells)
• Begin the rope climbs seated on the floor

Hero WOD: TK

WOD Type: 20 minutes

• 8 strict pull-ups
• 8 box jumps (36 inch box)
• 12 kettlebell swings (2 pood)

Hero WOD: Tom

WOD Type: AMRAP

• 25 minutes
• 7 muscle-ups
• 11 thrusters (155 pounds)
• 14 toes-to-bar

Hero WOD: Tommy V

WOD Type: For Time

• 21 thrusters (115 pounds)
• 12 15-foot rope climbs
• 15 thrusters (115 pounds)
• 9 15-foot rope climbs
• 9 thrusters (115 pounds)
• 6 15-foot rope climbs

Hero WOD: Tully

WOD Type: For Time

• 4 rounds
• Swim 200 meters
• 23 dumbbell squat cleans (40 pounds)

Hero WOD: Tumilson

WOD Type: For Time

• 8 rounds:
• Run 200 meters
• 11 dumbbell burpee deadlifts (60 pounds)

Hero WOD: TUP

WOD Type: For Time

• 15-12-9-6-3
• 135-pound power cleans
• Pull-ups
• 135-pound front squats
• Pull-ups

Hero WOD: Tyler

WOD Type: For Time

• 5 rounds
• 7 muscle-ups
• 21 sumo-deadlift high-pulls (95 pounds)

Hero WOD: Walsh

WOD Type: For Time

• 4 rounds
• 22 burpee pull-ups
• 22 back squats (185 pounds)
• Run 200 meters with a 45 pound plate overhead

Hero WOD: War Frank

WOD Type: For Time

• 3 rounds
• 25 muscle-ups
• 100 squats
• 35 GHD situps

Hero WOD: Weaver

WOD Type: For Time

• 4 rounds
• 10 L-pull-ups
• 15 push-ups
• 15 chest to bar pull-ups
• 15 push-ups
• 20 pull-ups
• 15 push-ups

Hero WOD: Weston

WOD Type: For Time

• 5 rounds
• Row 1000 meters
• 200 meter Farmer carry (45 pound dumbbells)
• Waiter walk, 50 meters, right arm (45 pound dumbbells)
• Waiter walk, 50 meters, left arm (45 pound dumbbells)

Hero WOD: White

WOD Type: For Time

• 5 rounds
• 3 15-foot rope climb
• 10 toes to bar
• 21 walking lunges with 45 pound plate held overhead
• Run 400 meters

Hero WOD: Whitten

WOD Type: For Time

• 5 rounds
• 22 kettlebell swings (2 pood)
• 22 box jumps (24 inch box)
• Run 400 meters
• 22 burpees
• 22 wall balls (20 pound ball)

Hero WOD: Willy

WOD Type: For Time

• 3 rounds
• Run 800 meters
• 5 front squats (225 pounds)
• Run 200 meters
• 11 chest to bar pull-ups
• Run 400 meters
• 12 kettlebell swings (2 pood)

Hero WOD: Wilmot

WOD Type: For Time

• 6 rounds
• 50 squats
• 25 ring dips

Hero WOD: Wittman

WOD Type: For Time

• 7 rounds
• 15 kettlebell swings (1.5 pood)
• 15 power cleans (95 pounds)
• 15 box jumps (24 inch box)

Hero WOD: Woehlke

WOD Type: For Time

• 3 rounds
• 4 jerks (185 pounds)
• 5 front squats (185 pounds)
• 6 power cleans (185 pounds)
• 40 pull-ups
• 50 push-ups
• 60 sit-ups

Hero WOD: Wood

WOD Type: For Time

• 5 rounds
• Run 400 meters
• 10 burpee box jumps (24 inch box)
• 10 sumo-deadlift high-pulls (95 pounds)
• 10 thrusters (95 pounds)
• Rest 1 minute

Hero WOD: Zembiec

WOD Type: For Time

• 5 rounds
• 11 back squats (185 pounds)
• 7 strict burpee pull-ups
• 400-meter run

Hero WOD: Zeus

WOD Type: For Time

• 3 rounds
• 30 wall balls (20 pounds)
• 30 sumo deadlift high-pulls (75 pounds)
• 30 box jumps (20 inch box)
• 30 push presses (75 pounds)
• Row 30 calories
• 30 push-ups
• 10 body weight back squats

Hero WOD: Zimmerman

WOD Type: AMRAP

• 3 rounds
• 11 chest-to-bar pull-ups
• 2 deadlifts (315 pounds)
• 10 handstand push-ups

WOD Strategies

WOD	WOD Name	Description
	WOD Strats- MURPH	One Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats One Mile Run
	WOD Strats – Helen	400 meter (quarter mile) run 21 kettlebell swings with a 24 kg (53 pound) kettlebell 12 pull-ups
	WOD Strats – The Seven	One Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats One Mile Run
	Wod Starts – JACKIE WOD	1000 meter row 45 pound thrusters (50 reps) 30 pull-ups
	Wod Strats – Kalsu	On the minute (until you complete 100 reps of thrusters). 5 burpees max rep thrusters 61/38 kg (135/85 lbs)
	WOD Strats – Cindy	5 pull-ups 10 push ups 15 air squats
	WOD Strats – Angie	100 Pull-ups 100 Push-ups 100 Sit-ups 100 Bodyweight squats
	WOD Strats – Diane	Deadlifts Handstand Push-ups

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