![The CrossFit Hero WODs in Alphabetical Order [With PDF]](https://images.squarespace-cdn.com/content/v1/56e487181d07c0743d227289/1697212759263-876EIA5SHE0E8XSGJZ0M/Untitled+design.png)
The CrossFit Hero WODs in Alphabetical Order [With PDF]
Nothing will motivate you more than thinking about the sacrifice made by these men and women.
CrossFit workouts, or WODs, test your strength and conditioning in ways that few other workouts do. They often leave you in pain, trying to catch your breath as you lay on the gym floor in agony.
But no other CrossFit WOD is as important as the hero WOD.
They’re more than just workouts. They’re a way to honor the memory of brave men and women who have given their lives in the line of duty.
We remember the sacrifice of these soldiers, sailors, airmen, marines, police officers, firefighters, and federal agents when we do these workouts.
Here they are, listed in alphabetical order. Download the PDF or scroll down.
The Hero WODs
Abbate
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
In memory of U.S. Marine Corps Sgt. Matthew T. Abbate.
Adambrown
Two rounds for time of:
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
In memory of U.S. Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown.
Adrian
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
In memory of U.S. Army Sgt. 1st Class Adrian Elizalde.
Alexander
5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.
In memory of Staff Sgt. Alexander G. Povilaitis.
Andy
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
In memory of U.S. Army Sgt. 1st Class Andrew T. Weathers.
Arnie
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
In memory of Los Angeles County Firefighter Specialist Arnaldo "Arnie" Quinones.
Artie (Good for Beginners)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
In memory of Police Officer Arthur “Artie” Lopez.
Badger
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
In honor of U.S. Navy Chief Petty Officer Mark Carter.
Barraza
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
In memory of U.S. Army Staff Sgt. Ricardo Barraza.
Bell
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps
In memory of Air Force Senior Airman Bryan R. Bell.
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
In memory of U.S. Marine Cpl. Albert Gettings.
Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb.
6 burpees
5 cleans, 225 lb.
5 chest-to-bar pull-ups
4 thrusters, 155 lb.
4 muscle-ups
In memory of Sgt. Lance "Big Sexy" McLean.
Blake
Four rounds for time of:
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
In memory U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon.
Bowen
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
In memory of Captain Jeffrey Bowen.
Bradley
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
In memory of U.S. Air Force Senior Airman Bradley R. Smith.
Bradshaw
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
In memory of U.S. Army 1st Lt. Brian Bradshaw.
Brehm
For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
In memory of U.S. Army Sgt. Dale G. Brehm.
Brenton
Five rounds for time 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.
In memory of Field Training Officer Timothy Quinn Brenton.
Brian
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps
In memory of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill.
Bruck
Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps
In memory of U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal.
Bulger
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
In memory of Canadian Forces Cpl. Nicholas Bulger.
Bull
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
In memory of U.S. Marine Corps Capt. Brandon "Bull" Barrett.
Cameron
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders 50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
In memory of U.S. Coast Guard Lt. Junior Grade Thomas Cameron.
Capoot
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
In memory of Officer James Lowell Capoot.
Carse
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.
In memory of U.S. Army Cpl. Nathan B. Carse, 32, of Harrod.
Chad
For Time:
1,000 Box Step-Ups
Complete 1,000 weighted box step-ups as fast as possible, using a 20 inch box and wear a ruck sack, backpack, or weighted vest that weighs 45 pounds for men and 35 pounds for women.
In memory of Navy SEAL Chad Wilkinson.
Clovis
For time:
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
In memory of U.S. Army 2nd Lt. Clovis T. Ray.
Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
In memory of Officer Michael "Freight" Crain.
Coe
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
In memory of U.S. Army Sgt. Keith Adam Coe.
Coffey
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
In memory of U.S. Marine Cpl. Keaton G. Coffey.
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
In memory of U.S. Army Spc. Christopher J. Coffland.
Collin
Six rounds for time 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
In memory of Navy Special Warfare Operator Chief Collin Trent Thomas.
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
In memory of Army Sgt 1st Class Daniel Crabtree.
Dae Han
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
In memory of U.S. Army Sgt. First Class Dae Han Park.
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Dallas 5 commemorates the five officers who lost their lives in the July 7, 2016 attack.
Danny
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
In memory of Oakland SWAT Sgt. Daniel Sakai.
Del
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
In memory of U.S. Army 1st Lt. Dimitri Del Castillo.
Desforges
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
In memory of U.S. Marine Corps Sgt. Joshua Desforges.
DG
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
In memory of U.S. Air Force Maj. Walter David Gray.
Dobogai
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
In memory of U.S. Army Capt. Derek A. Dobogai.
The Don
For time:
66 Deadlifts, 110 pounds
66 Box jump, 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
In memory of U.S. Marine Cpl. Donald M. Marler.
Donny
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee
In memory of U.S. Army Spc. Donald L. Nichols.
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
In memory of Boston firefighter Michael Kennedy.
Dragon
For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk
In memory of U.S. Army Capt. Nicholas Rozanski.
DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of U.S. Air Force Staff Sgt. Timothy P. Davis.
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
In memory of Marine Corps Lance Cpl. Kielin Dunn.
DVB
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
In memory of Officer David Vanbuskirk.
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
In memory of Second Lt. Emily Jazmin Tatum Perez.
Erin
Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups
In memory of Canadian Army Master Cpl. Erin Doyle.
Falkel
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
In memory of U.S. Army Staff Sgt. Chris Falkel.
Feeks
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
In memory of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks.
Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
In memory of Sgt. Gary "Foo" Morales.
Forrest
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
In memory of U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon.
Gallant
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
In memory of U.S. Navy Petty Officer 2nd Class Taylor Gallant.
Garrett
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
In memory of U.S. Marine Capt. Garrett T. "Tubes" Lawton.
Gator
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
In memory of U.S. Army Spc. Christopher "Gator" Gathercole.
Gaza
5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run
In memory of Air Force Capt. Lucas “Gaza” Gruenther.
Glen
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
In memory of Former U.S. Navy SEAL Glen Doherty.
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of U.S. Air Force Staff Sgt. Travis L. Griffin.
Hall
5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes
In memory of U.S. Air Force Capt. Ryan P. Hall.
Hamilton
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
In memory of U.S. Army Spc. Adam Hamilton.
Hammer
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
In memory of U.S. Army 1st Sgt. Michael "Hammer" Bordelon.
Hansen
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
In memory of U.S. Marine Staff Sgt. Daniel Hansen.
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
In memory of Phoenix Firefighter Brad Harper.
Havana
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
In memory of Italian Army C.le Magg. Sc. Roberto Marchini.
Helton
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
In memory of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton.
Hidalgo
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it.
In memory of U.S. Army 1st Lt. Daren M. Hidalgo.
Hildy
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
In memory of Army Spc. Hilda Clayton.
Holbrook
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
In memory of U.S. Army Capt. Jason Holbrook.
Holleyman
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
In memory of U.S. Army Staff Sgt. Aaron N. Holleyman.
Hollywood
For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km
In memory of Sgt. Jonathan Stuart “Hollywood” Hollingsworth.
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
In memory of U.S. Army Capt. John D. Hortman.
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
In memory of U.S. Army Spc. Christopher D. Horton.
Hotshots 19
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
In memory of the 19 members of the Granite Mountain Hotshots firefighting team.
Jack
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
In memory of U.S. Army Staff Sgt. Jack M. Martin III.
Jag 28
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
In memory of U.S. Air Force Senior Airman Mark Forester.
7 Bodyweight CrossFit Chipper Workouts
Jared
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
In memory of U.S. Army Master Sgt. Jared N. Van Aalst.
Jason
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In memory of S01 (SEAL) Jason Dale Lewis.
JBo
Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps
In memory of U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border.
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
In memory of Canadian 1st Class Constable Jennifer Kovach.
Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run
In memory of U.S. Army Capt. Jennifer M. Moreno.
Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile
In memory of U.S. Army Sgt. Maj. Jerry Dwayne Patton.
J.J.
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
In memory of U.S. Marine Lance Cpl. Justin James "JJ" Wilson.
Johnson
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
In memory of U.S. Marine 1st Lt. Michael E. Johnson.
Jorge
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
In memory of U.S. Coast Guard Chief Petty Officer Fernando Jorge.
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
In memory of U.S. Army Staff Sgt. Joshua Hager.
Joshie
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
In honor of U.S. Army Staff Sgt. Joshua Whitaker.
Josie
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
In memory of Deputy U.S. Marshal Josie Wells.
JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor.
Justin
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
In memory of U.S. Marine Corps Sgt. Justin M. Hansen.
Kerrie
Wearing a weight vest, 10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
In memory of Kerrie Orozco of the Omaha Police Department.
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.
In memory of Operator Cpl. Kevin van de Rijdt.
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells
In memory of Navy Special Warfare Operator 1st Class Kevin Ebbert.
Klepto
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
In memory of U.S. Air Force Maj. David "Klepto" L. Brodeur.
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
In memory of U.S. Army Staff Sgt. Patrick Kutschbach.
Larry
21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees
*200-m sandbag carry after each round
75-lb. squat, 50-lb. sandbag
115-lb. squat, 80-lb. sandbag
In memory of U.S. Marine Corps Corporal Larry D. Harris, Jr.
Ledesma
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
In memory of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma.
Lee
Five rounds for time of:
Run 400 meters
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent
In memory of U.S. Army Staff Sgt. Dick Alson Lee Jr.
Liam
For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
In memory of U.S. Army Sgt. 1st Class Liam J. Nevins.
Loredo
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
In memory of U.S. Army Staff Sgt. Edwardo Loredo.
Luce
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
In memory of Captain Ronald G. Luce.
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
In memory of Marine Staff Sgt. Leon H. Lucas Jr.
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
On Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others. This workout is in memory of them.
The Lyon
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
In memory of Capt. David Lyon.
Manion
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
In memory of First Lt. Travis Manion.
Manuel
5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.
In memory of Italian Army Capt. Manuel Fiorito.
Marco
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.
In memory of U.S. Marine Cpl. Marc T. Ryan.
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
In memory of U.S. Army Chief Warrant Officer Matt Ruffner.
Maupin
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats
In memory of U.S. Army Staff Sgt. Keith “Matt” Maupin.
McCluskey
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you've got a twenty pound vest or body armor, wear it.
In memory of U.S. Army Sgt. Jason "Mick" McCluskey.
McGhee
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
In memory of U.S. Army Cpl. Ryan C. McGhee.
Meadows
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
In memory of U.S. Marine Corps Capt. Joshua S. Meadows.
Michael
3 rounds for time of:
Run 800 m
50 back extensions
50 sit-ups
In honor of Navy Lieutenant Michael McGreevy.
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
In memory of Mirosław "Miron" Łucki.
Monti
5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. snatches, 10 reps
In memory of Sgt. 1st Class Jared C. Monti.
Moon
Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
In memory of U.S. Army Spc. Christopher Moon.
Moore
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
In memory of Officer David S. Moore.
Morrison
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
In memory of U.S. Army Spc. Scott Morrison.
Mr. Joshua
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
In memory of U.S. Navy Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris.
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Learn more about Murph and the story behind it.
In memory of Navy Lieutenant Michael Murphy.
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy.
Ned
7 rounds for time of:
11 body-weight back squats
1,000-meter row
In memory of Special Agent Nathan "Ned" Schuldheiss.
Nick
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
In memory of U.S. Army Spc. Nicholas P. Steinbacher.
Nickman
With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arms
In memory of U.S. Army Spc. Nicholas B. Burley.
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps
Do not rest between rounds.
In memory of U.S. Marine Corps Capt. Matthew "Nukes" Manoukian.
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
In memory of Canadian Armed Forces Lt. Andrew Richard Nuttall.
Omar
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
In memory of U.S. Army 1st Lt. Omar Vazquez.
Otis
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
In memory of U.S. Marine Lt. Col. Christopher “Otis” Raible.
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run
In memory of U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell.
Pat
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.
In memory of Army Sgt. Patrick Hawkins.
Paul
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
In memory of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II.
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes
In memory of Army Captain Paul Pena.
Pheezy
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
In memory of U.S. Marine Corps Lance Cpl. Philip P. Clark.
Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
In memory of U.S. Navy Chief Petty Officer Christian Michael Pike.
PK
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes
In memory of U.S. Army Capt. Andrew Pedersen-Keel.
Rahoi
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
In memory of U.S. FBI Supervisory Special Agent Gregory J. Rahoi.
Ralph
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
In memory of British Army 2nd Lt. Ralph Johnson.
Randy
75 pound Power snatch, 75 reps for time.
In honor of Police Officer Randy Simmons.
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
In memory of Danish Army Sgt. René Brink Jakobsen.
Rankel
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
In memory of U.S. Marine Corps Sgt. John Rankel.
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
In memory of U.S. Army Staff Sgt. Richard Lee Vazquez.
Ricky
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps
In memory of U.S. Army Sgt. William "Ricky" Rudd.
Riley
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.
In memory of Army Sgt. 1st Class Riley G. Stephens.
RJ
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
In memory of Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. Maj. Robert J. Cottle.
Robbie
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
In memory of U.S. Army Staff Sergeant Robert J. Miller.
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats
In memory of U.S. Army Sgt. 1st Class Aaron "Rocket" Henderson.
Roney
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
In memory of Police Service of Northern Ireland Constable Ronan Kerr.
Roy
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
In memory of U.S. Marine Corps Sgt. Michael C. Roy.
Ryan
Five rounds for time of:
7 Muscle-ups
21 Burpees
In memory of Maplewood, Missouri, firefighter, Ryan Hummert.
Santiago
Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups
In memory of U.S. Army Sgt. Anibal Santiago.
Santora
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
In memory of US Army Sgt. Jason A. Santora.
Schmalls
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
In memory of U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg.
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
In memory of firefighter Scott “Scotty” Deem.
Scooter
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
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
In memory of Sgt. Scott Lunger.
Sean
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
In memory of U.S. Army Staff Sgt. Sean M. Flannery.
Servais
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-lb. dumbbells
In memory of U.S. Air Force Senior Airman Adam Servais.
The Seven
Seven rounds for time 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
In memory of seven CIA officers killed in Afghanistan on Dec. 30, 2009.
Severin
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.
In memory of U.S. Army Sgt. 1st Class Severin W. Summers III.
Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
In memory of Air Force Staff Sgt. David "Sham" Wieger.
Shawn
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.
In memory of U.S. Army Captain Shawn G. Hogan.
Ship
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box
In memory of Canadian Forces Sgt. Prescott Shipway.
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you've got a 20-lb. vest or body armor, wear it.
In memory of U.S. Army 2nd Lt. Justin Sisson.
Small
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
In memory of U.S. Army Staff Sgt. Marc Small.
Smykowski
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it.
In memory of U.S. Marine Corps Sgt. Mark T. Smykowski.
Spehar
For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles
Partition the thrusters, pull-ups and run as needed.
In memory of U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar.
Stephen
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
In memory of Cpl. Stephen Bouzane.
Strange
Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps
In memory of U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange.
T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood
In memory of Marine Master Sgt. Aaron Torian.
Tama
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
In memory of Cpl. Luke Tamatea.
Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.
In memory of U.S. Army Specialist David Wayne Taylor.
Terry
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
In memory of Drug Enforcement Administration Special Agent James “Terry” Watson.
Thompson
10 rounds for time 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.
In memory of U.S. Army Capt. David J. Thompson.
Tiff
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
In memory of United States Army Capt. Benjamin David Tiffner.
T.J.
For time:
185-lb. bench presses, 10 reps
10 strict pull-ups
135-lb. thrusters, max set
Repeat the triplet until you have completed 100 reps of the thruster.
In memory of United States Marine Corps Pfc. Anthony “TJ” Antell Jr.
TK
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
In memory of U.S. Army Major Thomas E. Kennedy.
Tom
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar
In memory of U.S. Army 1st Lt. Thomas M. Martin.
Tommy V
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
In honor of Senior Chief Petty Officer Thomas J. Valentine.
Tully
Four rounds for time of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps
In memory of U.S. Army Sgt. 1st Class Michael J. Tully.
Tumilson
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
In memory of U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson.
T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
In memory of U.S. Army Staff Sgt. Michael H. Simpson.
Tyler
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
In memory of U.S. Army 1st Lt. Tyler E. Parten.
Viola
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
In memory of U.S. Army Staff Sgt. Alex Viola.
Walsh
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
In memory of U.S. Army 1st Lt. Jonathan P. Walsh.
War Frank
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
In memory of U.S. Marine Capt. Warren A. Frank.
Weaver
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
In memory of U.S. Army 1st Lt. Todd W. Weaver.
Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
In memory of U.S. Navy Lt. J. Wesley “Wes” Van Dorn.
Weston
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
In memory of U.S. Drug Enforcement Administration Special Agent Michael E. Weston.
White
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
In memory of U.S. Army 1st Lt. Ashley White.
Whitten
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
In memory of U.S. Army Capt. Dan Whitten.
Willy
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
In memory of U.S. Marine Corps Sgt. Wade D. Wilson.
Wilmot
Six rounds for time of:
50 Squats
25 Ring dips
In memory of Canadian Forces Pvt. Colin Wilmot.
Wittman
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
In memory of U.S. Army Sgt. Jeremiah Wittman.
Woehlke
3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups
Rest 3 minutes between rounds.
In memory of Brian Woehlke.
Wood
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
In memory of Australian Army Sgt. Brett Wood MG.
Wyk
5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate
In memory of Army Pfc. Jacob H. "Wyk" Wykstra.
Yeti
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
In memory of Mark Thomas Urban.
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
In memory of U.S. Marine Corps Maj. Douglas A. Zembiec.
Zeus
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
In memory of U.S. Army Spc. David E. Hickman.
Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
Post rounds completed to comments.
In memory of U.S. Marine Corps 1st Lt. James R. Zimmerman.
Those are the CrossFit hero workouts. When you choose a workout to do, remember the sacrifice made by the person the workout is named for.
Learn about their story and service. And then make sure you put out during every rep and exercise.
![15 No-Equipment CrossFit Home Workouts [With PDF]](https://images.squarespace-cdn.com/content/v1/56e487181d07c0743d227289/1679869209026-76NRC1XOAAKFZ6SDGX4I/Add+a+subheading.png)
