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The CrossFit Hero WODs in Alphabetical Order [With PDF]

The CrossFit Hero WODs in Alphabetical Order [With PDF]

Nothing will motivate you to push through the suck more than thinking about the sacrifice made by the men and women these workouts are named after.


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
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.

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.

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.

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.

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.

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.

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