Cosa sono gli Hero Wod ?
Hero wods. I WOD di CrossFit® chiamati Hero sono WOD (Workout of the day) dedicati ad eroi Americani caduti in servizio che hanno sacrificato le loro vite per il loro paese.
Ogni WOD è chiamato con il nome di una donna o di un uomo caduti facendo il loro dovere, la maggior parte di loro erano soldati, tanti navy seals caduti in guerra. Ma troviamo anche poliziotti e vigili del fuoco.
Sono difficili gli Hero Wod ?
Questi WOD sono particolarmente difficili e spingono le persone oltre il loro limite fisico e mentale.
Gli Hero Wods sono molto di piu’ di un allenamento CrossFit® intensivo.
Sono un tributo verso i militari caduti in battaglia che hanno protetto la nostra incolumità.
I Crossfitters in tutto il mondo, indipendentemente dalla nazionalità, possono leggere le storie degli eroi e completare gli ardui allenamenti come omaggio all’eroe caduto.
Cosa significa fare un Hero Wods ?
Il messaggio è chiaro : Ogni volta che esegui un hero wods immagina di essere quel ragazzo o quella ragazza caduto in battaglia per difendere l’incolumità dei tanti. Immagina la loro forza di volontà il loro coraggio e fallo tuo in loro onore !!
Elenco Esercizi Crossfit Hero Wods
L’elenco degli Hero Wods è in costante crescita sin da quando è stato creato il primo nel 2005.
Da allora l’elenco è cresciuto costantemente e sono disponibili sul sito ufficiale www.crossfit.com/workout/
Gli Hero Wod sono stati utilizzati negli allenamenti dei Regionals e dei Reebok Crossfit Games.
Tra gli Hero Wod piu’ famosi ci sono : Murph, Jt e Randy.
Murph Hero Workout
Elenco degli Hero Wod di Crossfit.
Di seguito troverai un elenco di tutti gli Hero Wod realizzati fino ad oggi.
Guida Pdf Hero Wod con Esercizi
Potete Scaricare anche la lista in pdf dei wod sia Hero che Girls
JT CrossFit® wod.
21-15-9 | For Time
HSPU
Ring Dips
Push-ups
Michael CrossFit® wod.
3 rounds | For Time
800 meter run
50 back extensions
50 sit-ups
Murph CrossFit® wod.
For Time
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Daniel CrossFit® wod.
For Time
50 Pull-ups
400 meter run
21 Thrusters (95 lbs.)
800 meter run
21 Thrusters (95 lbs.)
400 meter run
50 Pull-ups
Josh CrossFit® wod.
For Time
21 Overhead squat (95 lbs.)
42 Pull-ups
15 Overhead squat (95 lbs.)
30 Pull-ups
9 Overhead squat (95 lbs.)
18 Pull-ups
Jason CrossFit® wod.
For Time
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Badger CrossFit® wod.
3 rounds | For Time
30 Squat cleans (95 lbs.)
30 Pull-ups
800 meter run
Joshie CrossFit® wod.
3 rounds | For Time
21 Dumbbell snatches, right arm (40 lbs.)
21 L Pull-ups
21 Dumbbell snatches, left arm (40 lbs.)
21 L Pull-ups
*squat not power snatches
Nate CrossFit® wod.
20 min | AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)
Randy CrossFit® wod.
Randy CrossFit® wod.
For Time
75 power snatches (75 lbs.)
Tommy V CrossFit® wod.
For Time
21 thrusters (115 lbs.)
12 rope climbs (15 ft.)
15 thrusters (115 lbs.)
9 rope climbs (15 ft.)
9 thrusters (115 lbs.)
6 rope climbs (15 ft.)
Griff CrossFit® wod.
For Time
800 meter run
400 meter run backwards
800 meter run
400 meter run backwards
Ryan CrossFit® wod.
5 rounds | For Time
7 Muscle-ups
21 Burpees
Erin CrossFit® wod.
5 rounds | For Time
15 dumbbell split cleans (40 lbs.)
21 pull-ups
Mr. Joshua CrossFit® wod.
5 rounds | For Time
400 meter run
30 Glute-ham sit-ups
15 deadlifts (250 lbs.)
DT CrossFit® wod.
5 rounds | For Time
12 deadlifts (155 lbs.)
9 hang power cleans (155 lbs.)
6 push jerks (155 lbs.)
Danny CrossFit® wod.
20 min | AMRAP
30 box jumps (24 inch)
20 push press (115 lbs.)
30 pull-ups
Hansen CrossFit® wod.
5 rounds | For Time
30 Kettlebell swings (2 pood)
30 Burpees
30 Glute-ham sit-ups
Tyler CrossFit® wod.
5 rounds | For Time
7 Muscle-ups
21 Sumo-deadlift high-pulls (95 lbs.)
Lumberjack 20 CrossFit® wod.
For Time
20 Deadlifts (275 lbs.)
400 meter run
20 KB swings (2 pood)
400 meter run
20 Overhead Squats (115 lbs.)
400 meter run
20 Burpees
400 meter run
20 chest to bar pull-ups
400 meter run
20 Box jumps (24″)
400 meter run
20 DB Squat Cleans (45 lbs. each)
400 meter run
Stephen CrossFit® wod.
30-25-20-15-10-5 | For Time
GHD sit-ups
Back extensions
Knees to elbow
Stiff legged deadlift (95 lbs.)
Garrett CrossFit® wod.
3 rounds | For Time
75 squats
25 ring handstand push-ups
25 L pull-ups
War Frank CrossFit® wod.
3 rounds | For Time
25 Muscle-ups
100 Squats
35 GHD situps
McGhee CrossFit® wod.
30 min | AMRAP
5 deadlifts (275 lbs.)
13 push-ups
9 box jumps (24″)
Paul CrossFit® wod.
5 rounds | For Time
50 Double unders
35 Knees to elbows
20 yard overhead walk (185 lbs.)
Jerry CrossFit® wod.
For Time
1 mile run
2K row
1 mile run
Nutts CrossFit® wod.
For Time
10 Handstand push-ups
15 Deadlifts (250 lbs.)
25 Box jumps (30″)
50 Pull-ups
100 Wallball shots (20 lbs., 10′)
200 Double-unders
400 meter run with a 45 lb. plate
Arnie CrossFit® wod.
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
The Seven CrossFit® wod.
7 rounds | For Time
7 Handstand push-ups
7 Thrusters (135 lbs.)
7 Knees to elbows
7 Deadlifts (245 lbs.)
7 Burpees
7 Kettlebell swings (2 pood)
7 Pull-ups
RJ CrossFit® wod.
5 rounds | For Time
800 meter run
5 rope climbs (15 ft.)
50 Push-ups
Luce CrossFit® wod.
3 rounds | For Time
1K run
10 Muscle-ups
100 squats
Johnson CrossFit® wod.
20 min | AMRAP
9 Deadlifts (245 lbs.)
8 Muscle-ups
9 Squat cleans (155 lbs.)
Roy CrossFit® wod.
5 rounds | For Time
15 Deadlifts (225 lbs.)
20 Box jumps (24″)
25 Pull-ups
AdamBrown CrossFit® wod.
2 rounds | For Time
24 Deadlifts (295 lbs.)
24 Box jumps (24″)
24 Wallball shots (20 lbs.)
24 Bench press (195 lbs.)
24 Box jumps (24″)
24 Wallball shots (20 lbs.)
24 Cleans (145 lbs.)
Coe CrossFit® wod.
10 rounds | For Time
10 Thrusters (95 lbs.)
10 Ring push-ups
Severin CrossFit® wod.
For Time
50 Strict Pull-ups
100 hand release push-ups
5K run
Helton CrossFit® wod.
3 rounds | For Time
800 meter run
30 Dumbbell squat cleans (50 lbs.)
30 burpees
Jack CrossFit® wod.
20 min | AMRAP
10 Push press (115 lbs.)
10 KB swings (1.5 pood)
10 Box jumps (24″)
Forrest CrossFit® wod.
3 rounds | For Time
20 L pull-ups
30 toes to bar
40 Burpees
800 meter run
Bulger CrossFit® wod.
10 rounds | For Time
150 meter run
7 Chest to bar pull-ups
7 Front squats (135 lbs.)
7 Handstand push-ups
Brenton CrossFit® wod.
5 rounds | For Time
100 foot bear crawl
100 foot standing broad jump
Do 3 burpees after every 5 broad jumps. If you’ve got a 20 lb. vest or body armor, wear it.
Blake CrossFit® wod.
4 rounds | For Time
100 foot walking lunge with 45 lb. plate overhead
30 box jumps (24″)
20 wallball shots (20 lbs.)
10 handstand push-ups
Collin CrossFit® wod.
6 rounds | For Time
400 meter sandbag carry (50 lbs.)
12 Push press (115 lbs.)
12 box jumps (24″)
12 sumo deadlift high-pulls (95 lbs.)
Thompson CrossFit® wod.
10 rounds | For Time
1 rope climb (15 ft.)
29 back squats (95 lbs.)
10 meter barbell farmer carry (135 lbs.)
Whitten CrossFit® wod.
5 rounds | For Time
22 Kettlebell swings (2 pood)
22 Box jumps (24″)
400 meter run
22 Burpees
22 Wall ball shots (20 lbs.)
Bull CrossFit® wod.
2 rounds | For Time
200 Double-unders
50 Overhead squat (135 lbs.)
50 Pull-ups
1 mile run
Rankel CrossFit® wod.
20 min | For Time
6 Deadlifts (225 lbs.)
7 Burpee pull-ups
10 Kettlebell swings (2 pood)
200 meter run
Holbrook CrossFit® wod.
10 rounds | For Time
5 Thruster (115 lbs.)
10 Pull-ups
100 meter Sprint
Rest 1 minute
Ledesma CrossFit® wod.
20 min | For Time
5 Parallette handstand push-ups
10 Toes through rings
15 Medicine ball cleans (20 lbs.)
Wittman CrossFit® wod.
7 rounds | For Time
15 KB swings (1.5 pood)
15 Power cleans (95 lbs.)
15 Box jumps (24″)
McCluskey CrossFit® wod.
3 rounds | For Time
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
800 meter run
Weaver CrossFit® wod.
4 rounds | For Time
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Abbate CrossFit® wod.
For Time
1 mile run
21 clean and jerks (155 lbs.)
800 meter run
21 clean and jerks (155 lbs.)
1 mile run
Hammer CrossFit® wod.
5 rounds | For Time
5 Power cleans (135 lbs.)
10 Front squats (135 lbs.)
5 Jerks (135 lbs.)
20 Pull-ups
Rest 90 seconds
Moore CrossFit® wod.
20 min | AMRAP
1 rope climb (15 ft.)
400 meter run
Max rep handstand push-ups
Wilmot CrossFit® wod.
Wilmot
6 rounds | For Time
50 squats
25 ring dips
Moon CrossFit® wod.
7 rounds | For Time
10 dumbbell hand split snatches, right arm (40 lbs.)
1 rope climb (15 ft.)
10 dumbbell hand split snatches, left arm (40 lbs.)
1 rope climb (15 ft.)
*alternate feet in the split snatch sets
Small CrossFit® wod.
3 rounds | For Time
1000 meter row
50 burpees
50 box jumps (24″)
800 meter run
Morrison CrossFit® wod.
50-40-30-20-10 | For Time
Wallball shots (20 lbs.)
Box jumps (24″)
KB swings (1.5 pood)
Manion CrossFit® wod.
7 rounds | For Time
400 meter run
29 Back squats (135 lbs.)
Gator CrossFit® wod.
8 rounds | For Time
5 Front squats (185 lbs.)
26 Ring push-ups
Bradley CrossFit® wod.
10 rounds | For Time
100 meter sprint
10 Pull-ups
100 meter sprint
10 Burpees
Rest 30 seconds
Meadows CrossFit® wod.
For Time
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
Santiago CrossFit® wod.
7 rounds | For Time
18 Dumbbell hang squat cleans (35 lbs.)
18 Pull-ups
10 Power cleans (135 lbs.)
10 Handstand push-ups
Carse CrossFit® wod.
21-18-15-12-9-6-3 | For Time
Squat clean (95 lbs.)
Double-under
Deadlift (185 lbs.)
Box jump (24″)
Bradshaw CrossFit® wod.
10 rounds | For Time
3 Handstand push-ups
6 Deadlifts (225 lbs.)
12 Pull-ups
24 Double-unders
White CrossFit® wod.
5 rounds | For Time
3 rope climbs (15 ft.)
10 Toes to bar
21 Walking lunge steps with 45 lb. plate overhead
400 meter run
Santora CrossFit® wod.
3 rounds | AMRAP
1 minute squat cleans (155 lbs.)
1 minute of 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep)
1 minute deadlifts (245 lbs.)
1 minute burpees
1 minute jerks (155 lbs.)
1 minute rest
Wood CrossFit® wod.
5 rounds | For Time
400 meter run
10 burpee box jumps (24″)
10 sumo-deadlift high-pulls (95 lbs.)
10 thrusters (95 lbs.)
1 minute rest
Hidalgo CrossFit® wod.
For Time
2 mile run
Rest 2 minutes
20 Squat cleans (135 lbs.)
20 Box jump (24″)
20 Walking lunge steps with 45lb plate held overhead
20 Box jump (24″)
20 Squat cleans (135 lbs.)
Rest 2 minutes
2 mile run
Ricky CrossFit® wod.
20 min | AMRAP
10 Pull-ups
5 dumbbell Deadlift (75 lbs.)
8 Push-press (135 lbs.)
Dae Han CrossFit® wod.
For Time
800 meter run with a 45 lb. barbell
3 rope climbs (15 ft.)
12 thrusters (135 lbs.)
Desforges CrossFit® wod.
5 rounds | For Time
12 deadlifts (225 lbs.)
20 pull-ups
12 clean and jerks (135 lbs.)
20 knees to elbows
Rahoi CrossFit® wod.
12 min | AMRAP
12 box jumps (24″)
6 thrusters (95 lbs.)
6 bar facing burpees
Zimmerman CrossFit® wod.
25 min | For Time
11 Chest-to-bar pull-ups
2 Deadlifts (315 lbs.)
10 Handstand push-ups
Klepto CrossFit® wod.
4 rounds | For Time
27 Box jumps (24″)
20 Burpees
11 Squat cleans (145 lbs.)
Del CrossFit® wod.
For Time
25 Burpees
400 meter run with a 20 lb. medicine ball
25 Weighted pull-ups with a 20 lb. dumbbell
400 meter run with a 20 lb. medicine ball
25 Handstand push-ups
400 meter run with a 20 lb. medicine ball
25 Chest-to-bar pull-ups
400 meter run with a 20 lb. medicine ball
25 Burpees
Pheezy CrossFit® wod.
3 rounds | For Time
5 Front squat (165 lbs.)
18 Pull-ups
5 Deadlift (225 lbs.)
18 Toes-to-bar
5 Push jerk (165 lbs.)
18 Hand-release push-ups
J.J. CrossFit® wod.
For Time
1 Squat clean (185 lbs.)
10 Parallette handstand push-ups
2 Squat clean (185 lbs.)
9 Parallette handstand push-ups
3 Squat clean (185 lbs.)
8 Parallette handstand push-ups
4 Squat clean (185 lbs.)
7 Parallette handstand push-ups
5 Squat clean (185 lbs.)
6 Parallette handstand push-ups
6 Squat clean (185 lbs.)
5 Parallette handstand push-ups
7 Squat clean (185 lbs.)
4 Parallette handstand push-ups
8 Squat clean (185 lbs.)
3 Parallette handstand push-ups
9 Squat clean (185 lbs.)
2 Parallette handstand push-ups
10 Squat clean (185 lbs.)
1 Parallette handstand push-up
Jag 28 CrossFit® wod.
For Time
800 meter run
28 Kettlebell swings (2 pood)
28 Strict Pull-ups
28 Kettlebell clean and jerk (2 pood each)
28 Strict Pull-ups
800 meter run
Brian CrossFit® wod.
3 rounds | For Time
5 rope climbs (15 ft.)
25 back squats (185 lbs.)
Nick CrossFit® wod.
12 rounds | For Time
10 dumbbell hang squat cleans (45 lbs.)
6 handstand push-ups
Strange CrossFit® wod.
8 rounds | For Time
600 meter run
11 Weighted pull-up (1.5 pood)
11 Walking lunge steps, carrying 1.5 pood kettlebells
11 Kettlebell thrusters (1.5 pood)
Tumilson CrossFit® wod.
8 rounds | For Time
200 meter run
11 dumbbell burpee deadlifts (60 lb. dumbbells)
Ship CrossFit® wod.
9 rounds | For Time
7 squat cleans (185 lbs.)
8 burpee box jumps (36″)
Jared CrossFit® wod.
4 rounds | For Time
800 meter run
40 pull-ups
70 push-ups
Tully CrossFit® wod.
4 rounds | For Time
200 meter swim
23 dumbbell squat cleans (40 lbs.)
Holleyman CrossFit® wod.
30 rounds | For Time
5 wallball shots (20 lbs.)
3 handstand push-ups
1 power clean (225 lbs.)
Adrian CrossFit® wod.
7 rounds | For Time
3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps (30″)
Glen CrossFit® wod.
For Time
30 Clean and jerk (135 lbs.)
1 mile run
10 Rope climbs (15 ft.)
1 mile run
100 Burpees
Tom CrossFit® wod.
25 min | AMRAP
7 Muscle-ups
11 Thrusters (155 lbs.)
14 Toes-to-bar
Ralph CrossFit® wod.
4 rounds | For Time
8 Deadlifts (250 lbs.)
16 Burpees
3 Rope climbs (15 ft.)
600 meter run
Clovis CrossFit® wod.
For Time
Run 10 miles
150 Burpee pull-ups
Weston CrossFit® wod.
5 rounds | For Time
1000 meter row
200 meter Farmer carry with 45 lb. dumbbells
50 meter waiter walk with 45 lb. dumbbell, Right arm
50 meter waiter walk with 45 lb. dumbbell, Left arm
Loredo CrossFit® wod.
6 rounds | For Time
24 Squats
24 Push-ups
24 Walking lunge steps
400 meter run
Sean CrossFit® wod.
10 rounds | For Time
11 Chest to bar pull-ups
22 Front squat (75 lbs.)
Hortman CrossFit® wod.
45 min | AMRAP
800 meter run
80 Squats
8 Muscle-ups
Hamilton CrossFit® wod.
3 rounds | For Time
1000 meter row
50 Push-ups
1000 meters run
50 Pull-ups
Zeus CrossFit® wod.
3 rounds | For Time
30 Wall ball shots (20 lbs.)
30 Sumo deadlift high-pull (75 lbs.)
30 Box jump (20″)
30 Push press (75 lbs.)
30 calorie row
30 Push-ups
10 Body weight Back squats
Barraza CrossFit® wod.
18 min | AMRAP
200 meter run
9 Deadlifts (275 lbs.)
6 Burpee bar muscle-ups
Cameron CrossFit® wod.
For Time
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, (24″)
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, (20 lbs)
50 Sit-ups
5 Rope climb (15 ft.)
Jorge CrossFit® wod.
For Time
30 GHD sit-ups
15 Squat cleans (155 lbs.)
24 GHD sit-ups
12 Squat cleans (155 lbs.)
18 GHD sit-ups
9 Squat cleans (155 lbs.)
12 GHD sit-ups
6 Squat cleans (155 lbs.)
6 GHD sit-ups
3 Squat cleans (155 lbs.)
Schmalls CrossFit® wod.
2 rounds | For Time
800 meter run
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,800 meter run
Brehm CrossFit® wod.
For Time
10 Rope climbs (15 ft.)
20 Back squats (225 lbs.)
30 Handstand push-ups
40 calories row
Omar CrossFit® wod.
For Time
10 Thrusters (95 lbs.)
15 Bar-facing burpees
20 Thrusters (95 lbs.)
25 Bar-facing burpees
30 Thrusters (95 lbs.)
35 Bar-facing burpees
Gallant CrossFit® wod.
For Time
1 mile run with a 20 lb. medicine ball
60 Burpee pull-ups
800 meter run with a 20 lb. medicine ball
30 Burpee pull-ups
400 meter run with a 20 lb. medicine ball
15 Burpee pull-ups
Bruck CrossFit® wod.
4 rounds | For Time
400 meter run
24 back squats (185 lbs.)
24 jerks (135 lbs.)
Smykowski CrossFit® wod.
For Time
6k run
60 burpee pull-ups
Falkel CrossFit® wod.
25 min | AMRAP
8 HSPU
8 box jumps (30 inch)
1 rope climb (15 ft.)
Donny CrossFit® wod.
21-15-9-9-15-21 | For Time
Deadlifts (225 lbs.)
Burpee
Dobogai CrossFit® wod.
7 rounds |
8 Muscle-ups
22 yard Farmer carry (50 lb. dumbbells)
Roney CrossFit® wod.
4 rounds | For Time
200 meter run
11 thrusters (135 lbs.)
200 meter run
11 push press (135 lbs.)
200 meter run
11 bench press (135 lbs.)
Don CrossFit® wod.
For Time
66 Deadlifts (110 lbs.)
66 Box jump (24 inch)
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 lb.)
66 Burpees
66 Double-unders
Dragon CrossFit® wod.
For Time
5k run
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk
Walsh CrossFit® wod.
4 rounds | For Time
22 Burpee pull-ups
22 Back squats (185 lbs.)
200 meter run with a 45 pound plate overhead
Lee CrossFit® wod.
5 rounds | For Time
400 meter run
1 Deadlift (345 lbs.)
3 Squat cleans (185 lbs)
5 Push jerks (185 lbs.)
3 Muscle-ups
1 Rope climb (15 ft.)
Willy CrossFit® wod.
3 rounds | For Time
800 meter run
5 Front squats (225 lbs.)
200 meter run
11 Chest to bar pull-ups
400 meter run
12 Kettlebell swings (2 pood)
Coffey CrossFit® wod.
For Time
800 meter run
50 Back squats (135 lbs.)
50 Bench press (135 lbs.)
800 meter run
35 Back squats (135 lbs.)
35 Bench press (135 lbs.)
800 meter run
20 Back squats (135 lbs.)
20 Bench press (135 lbs.)
800 meter run
1 Muscle-up
DG CrossFit® wod.
10 min | AMRAP
8 Toes to bar
8 Dumbbell thrusters (35 lbs.)
12 steps dumbbell walking lunge (35 lbs.)
TK CrossFit® wod.
20 min | AMRAP
8 Strict Pull-ups
8 Box jumps (36″)
12 Kettlebell swings (2 pood)
Taylor CrossFit® wod.
4 rounds | For Time
400 meter run
5 burpee muscle-ups
Justin CrossFit® wod.
30-20-10 | For Time
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Nukes CrossFit® wod.
30 min | AMRAP
8 minutes to complete:
1-mile run
Max reps deadlifts (315 lbs.)
Then, 10 minutes to complete:
1-mile run
Max reps power cleans (225 lbs.)
Then, 12 minutes to complete:
1-mile run
Max reps overhead squats (135 lbs.)
Zembiec CrossFit® wod.
5 rounds | For Time
11 back squats (185 lbs.)
7 strict burpee pull-ups
400 meter run
Alexander CrossFit® wod.
5 rounds | For Time
31 back squats (135 lbs.)
12 power cleans (185 lbs.)
Wyk CrossFit® wod.
5 rounds | For Time
5 front squats (225 lbs.)
5 rope climbs (15 ft.)
400-meter run with a 45-lb. plate
Bell CrossFit® wod.
3 rounds | For Time
21 deadlifts (185 lbs.)
15 pull-ups
9 front squats (185 lbs.)
Jbo CrossFit® wod.
28 min | AMRAP
9 overhead squats (115 lbs.)
1 legless rope climb (15 ft.) begin seated
12 bench presses (115 lbs.)
Kevin CrossFit® wod.
3 rounds | For Time
32 deadlifts (185 lbs.)
32 hanging hip touches, alternating arms
800 meter running farmer carry (15 lb. dumbbells)
Rocket CrossFit® wod.
30 min | AMRAP
50-yard swim
10 push-ups
15 squats
Riley CrossFit® wod.
For Time
1.5 mile run
150 burpees
1.5 mile run
Feeks CrossFit® wod.
For Time
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
Ned CrossFit® wod.
7 rounds | For Time
11 body-weight back squats
1,000-meter row
Sham CrossFit® wod.
7 rounds | For Time
11 body-weight deadlifts
100-meter sprint
Ozzy CrossFit® wod.
7 rounds | For Time
11 deficit handstand push-ups
1,000-meter run
Jenny CrossFit® wod.
20 min | AMRAP
20 overhead squats (45 lbs.)
20 back squats (45 lbs.)
400-meter run
Spehar CrossFit® wod.
For Time
100 thrusters (135 lbs.)
100 chest-to-bar pull-ups
6 mile run
Luke CrossFit® wod.
For Time
400 meter run
15 clean and jerks (155 lbs.)
400 meter run
30 toes-to-bars
400 meter run
45 wall-ball shots (20/14)
400 meter run
45 kettlebell swings (1.5 pood)
400 meter run
30 ring dips
400 meter run
15 steps weighted lunges (155 lbs.)
400 meter run
Robbie CrossFit® wod.
25 min | AMRAP
8 freestanding handstand push-ups
1 ascent L-sit rope climb (15 ft.)
Shawn CrossFit® wod.
For Time
Run 5 miles
Foo CrossFit® wod.
20 min | AMRAP
13 reps bench press (170 lbs.)
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 lbs.)
28 sit-ups
Bowen CrossFit® wod.
3 rounds | For Time
800 meter run
7 deadlifts (275 lbs.)
10 burpee pull-ups
14 single arm kettlebell thrusters (53 lbs.), 7 each arm
20 box jumps (24″)
Gaza CrossFit® wod.
5 rounds | For Time
35 kettlebell swings (1.5 pood)
30 push-ups
25 pull-ups
20 box jumps (30″)
1 mile run
Crain CrossFit® wod.
2 rounds | For Time
34 push-ups
50-yard sprint
34 deadlifts (135 lbs.)
50-yard sprint
34 box jumps (24″)
50-yard sprint
34 clean and jerks (95 lbs.)
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots (20 lbs.)
50-yard sprint
34 pull-ups
50-yard sprint
Capoot CrossFit® wod.
For Time
100 push-ups
800 meter run
75 push-ups
1,200 meter run
50 push-ups
1,600 meter run
25 push-ups
2,000 meter run
Hall CrossFit® wod.
5 rounds | For Time
3 cleans (225 lbs.)
200-meter sprint
20 kettlebell snatches (1.5 pood), 10 each arm
Rest 2 minutes
Servais CrossFit® wod.
8 rounds | For Time
1.5 mile run
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
PK CrossFit® wod.
5 rounds | For Time
10 back squats (225 lbs.)
10 deadlifts (275 lbs.)
400-meter sprint
Rest 2 minutes
Marco CrossFit® wod.
3 rounds | For Time
21 pull-ups
15 HSPU
9 thursters (135 lbs.)
Rene CrossFit® wod.
7 rounds | For Time
400 meters run
21 walking lunges
15 pull-ups
9 burpees
Pike CrossFit® wod.
5 rounds | For Time
20 thrusters (75 lbs.)
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Kutschbach CrossFit® wod.
7 rounds | For Time
11 back squats, (185 lbs.)
10 jerks (135 lbs.)
Jennifer CrossFit® wod.
26 min | AMRAP
10 pull-ups
15 kettlebell swings (1.5 pood)
20 box jumps (24″)
Horton CrossFit® wod.
9 rounds | For Time
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks (155 lbs.)
50-yard buddy carry
Scooter CrossFit® wod.
35 min | AMRAP
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
Matt 16 CrossFit® wod.
For Time
16 deadlifts (275 lbs.)
16 hang power cleans (185 lbs.)
16 push presses (135 lbs.)
800 meter run
16 deadlifts (275 lbs.)
16 hang power cleans (185 lbs.)
16 push presses (135 lbs.)
800 meter run
16 deadlifts (275 lbs.)
16 hang power cleans (185 lbs.)
16 push presses (135 lbs.)
T.U.P CrossFit® wod.
15-12-9-6-3 | For Time
Power cleans (135 lbs.)
Pull-ups
Front squats (135 lbs.)
Pull-ups
Harper CrossFit® wod.
23 min | AMRAP
9 chest-to-bar pull-ups
15 power cleans (135 lbs.)
21 squats
400-meter run with a 45-lb. plate
Sisson CrossFit® wod.
20 min | AMRAP
1 rope climb (15 ft.)
5 burpees
200 meter run
Terry CrossFit® wod.
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
Big Sexy CrossFit® wod.
5 rounds | For Time
6 deadlifts (315 lbs.)
6 burpees
5 cleans (225 lbs.)
5 chest-to-bar pull-ups
4 thrusters (155 lbs.)
4 muscle-ups
Woehlke CrossFit® wod.
3 rounds | For Time
4 jerks (185 lbs.)
5 front squats (185 lbs.)
6 power cleans (185 lbs.)
40 pull-ups
50 push-ups
60 sit-ups
Maupin CrossFit® wod.
4 rounds | For Time
800 meter run
49 push-ups
49 sit-ups
49 squats
Hildy CrossFit® wod.
For Time
100 calorie row
75 thrusters (45 lbs.)
50 pull-ups
75 wall-ball shots (20 lbs.)
100 calorie row
T.J. CrossFit® wod.
For Time
10 bench press (185 lbs.)
10 strict pull-ups
Max set thrusters (135 lbs.)
Monti CrossFit® wod.
5 rounds | For Time
50 step-ups with 45-lb. barbell, 20″ box
15 cleans (135 lbs.)
50 step-ups with 45-lb. barbell, 20″. box
10 snatches (135 lbs.)
DVB CrossFit® wod.
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Nickman CrossFit® hero wod.
10 rounds | For time
With a 55-lb. and 35-lb. dumbbell –
200-meter farmers carry with both dumbbells
10 reps 35-lb. weighted pull-ups
20 reps 55-lb. dumbbell power snatches, alternating arms
Marston CrossFit® hero wod.
20 min | AMRAP
1 deadlift (405 lbs.)
10 toes-to-bars
15 bar-facing burpees
Artie CrossFit® hero wod.
20 min | AMRAP
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (95 lbs.)
Hollywood CrossFit® hero wod.
For Time
2 kilometer run
22 wallballs (30 lbs.)
22 muscle-ups
22 wallballs (30 lbs.)
22 power cleans (185 lbs.).
22 wallballs (30 lbs.)
2 kilometer run
Manuel CrossFit® hero wod.
5 Rounds | For Reps
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Tiff CrossFit® hero wod.
25 min | AMRAP
1.5 mile run
Then AMRAP:
11 Chest to bar pull-ups
7 Hang squat cleans (155 lbs.)
7 Push press (155 lbs.)
Paul Pena CrossFit® hero wod.
7 Rounds | Each for time
100 meter sprint
19 KB swings (2 pood)
10 burpee box jumps (30 inch)
3 minute rest
