What are CrossFit Hero WODs?
These workouts are named after fallen Heroes and are intended to be some of the most intense and brutal workouts you can engage in; dig deep and find the strength to endure and push through in respect of these Heroes. They are named after military, fire and police heroes that have given their lives for their fellow Americans.
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JT
21-15-9 | For Time HSPU Ring Dips Push-ups |
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Michael
3 rounds | For Time 800 meter run 50 back extensions 50 sit-ups |
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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. |
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Daniel
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 |
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Josh
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 |
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Jason
For Time 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups |
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Badger
3 rounds | For Time 30 Squat cleans (95 lbs.) 30 Pull-ups 800 meter run |
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Joshie
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 |
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Nate
20 min | AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (2 pood) |
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Randy
For Time 75 power snatches (75 lbs.) |
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Tommy V
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.) |
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Griff
For Time 800 meter run 400 meter run backwards 800 meter run 400 meter run backwards |
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Ryan
5 rounds | For Time 7 Muscle-ups 21 Burpees *Each burpee terminates with a jump one foot above max standing reach. |
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Erin
5 rounds | For Time 15 dumbbell split cleans (40 lbs.) 21 pull-ups |
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Mr. Joshua
5 rounds | For Time 400 meter run 30 Glute-ham sit-ups 15 deadlifts (250 lbs.) |
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DT
5 rounds | For Time 12 deadlifts (155 lbs.) 9 hang power cleans (155 lbs.) 6 push jerks (155 lbs.) |
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Danny
20 min | AMRAP 30 box jumps (24 inch) 20 push press (115 lbs.) 30 pull-ups |
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Hansen
5 rounds | For Time 30 Kettlebell swings (2 pood) 30 Burpees 30 Glute-ham sit-ups |
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Tyler
5 rounds | For Time 7 Muscle-ups 21 Sumo-deadlift high-pulls (95 lbs.) |
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Lumberjack 20
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 |
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Stephen
30-25-20-15-10-5 | For Time GHD sit-ups Back extensions Knees to elbow Stiff legged deadlift (95 lbs.) |
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Garrett
3 rounds | For Time 75 squats 25 ring handstand push-ups 25 L pull-ups |
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War Frank
3 rounds | For Time 25 Muscle-ups 100 Squats 35 GHD situps |
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McGhee
30 min | AMRAP 5 deadlifts (275 lbs.) 13 push-ups 9 box jumps (24″) |
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Paul
5 rounds | For Time 50 Double unders 35 Knees to elbows 20 yard overhead walk (185 lbs.) |
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Jerry
For Time 1 mile run 2K row 1 mile run |
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Nutts
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 |
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Arnie
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 |
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The Seven
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 |
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RJ
5 rounds | For Time 800 meter run 5 rope climbs (15 ft.) 50 Push-ups |
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Luce
3 rounds | For Time 1K run 10 Muscle-ups 100 squats *Wear a 20 lb. vest |
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Johnson
20 min | AMRAP 9 Deadlifts (245 lbs.) 8 Muscle-ups 9 Squat cleans (155 lbs.) |
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Roy
5 rounds | For Time 15 Deadlifts (225 lbs.) 20 Box jumps (24″) 25 Pull-ups |
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AdamBrown
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.) |
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Coe
10 rounds | For Time 10 Thrusters (95 lbs.) 10 Ring push-ups |
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Severin
For Time 50 Strict Pull-ups 100 hand release push-ups 5K run *If you’ve got a 20 lb. vest or body armor, wear it |
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Helton
3 rounds | For Time 800 meter run 30 Dumbbell squat cleans (50 lbs.) 30 burpees |
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Jack
20 min | AMRAP 10 Push press (115 lbs.) 10 KB swings (1.5 pood) 10 Box jumps (24″) |
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Forrest
3 rounds | For Time 20 L pull-ups 30 toes to bar 40 Burpees 800 meter run |
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Bulger
10 rounds | For Time 150 meter run 7 Chest to bar pull-ups 7 Front squats (135 lbs.) 7 Handstand push-ups |
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Brenton
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. |
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Blake
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 |
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Collin
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.) |
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Thompson
10 rounds | For Time 1 rope climb (15 ft.) 29 back squats (95 lbs.) 10 meter barbell farmer carry (135 lbs.) *begin the rope climbs seated on the floor |
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Whitten
5 rounds | For Time 22 Kettlebell swings (2 pood) 22 Box jumps (24″) 400 meter run 22 Burpees 22 Wall ball shots (20 lbs.) |
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Bull
2 rounds | For Time 200 Double-unders 50 Overhead squat (135 lbs.) 50 Pull-ups 1 mile run |
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Rankel
20 min | For Time 6 Deadlifts (225 lbs.) 7 Burpee pull-ups 10 Kettlebell swings (2 pood) 200 meter run |
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Holbrook
10 rounds | For Time 5 Thruster (115 lbs.) 10 Pull-ups 100 meter Sprint Rest 1 minute |
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Ledesma
20 min | For Time 5 Parallette handstand push-ups 10 Toes through rings 15 Medicine ball cleans (20 lbs.) |
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Wittman
7 rounds | For Time 15 KB swings (1.5 pood) 15 Power cleans (95 lbs.) 15 Box jumps (24″) |
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McCluskey
3 rounds | For Time 9 Muscle-up 15 Burpee pull-ups 21 Pull-ups 800 meter run *If you’ve got a 20 lb. vest or body armor, wear it |
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Weaver
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 |
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Abbate
For Time 1 mile run 21 clean and jerks (155 lbs.) 800 meter run 21 clean and jerks (155 lbs.) 1 mile run |
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Hammer
5 rounds | For Time 5 Power cleans (135 lbs.) 10 Front squats (135 lbs.) 5 Jerks (135 lbs.) 20 Pull-ups Rest 90 seconds |
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Moore
20 min | AMRAP 1 rope climb (15 ft.) 400 meter run Max rep handstand push-ups |
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Wilmot
6 rounds | For Time 50 squats 25 ring dips |
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Moon
7 rounds | For Time 10 dumbbell hand splt 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 |
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Small
3 rounds | For Time 1000 meter row 50 burpees 50 box jumps (24″) 800 meter run |
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Morrison
50-40-30-20-10 | For Time Wallball shots (20 lbs.) Box jumps (24″) KB swings (1.5 pood) |
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Manion
7 rounds | For Time 400 meter run 29 Back squats (135 lbs.) |
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Gator
8 rounds | For Time 5 Front squats (185 lbs.) 26 Ring push-ups |
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Bradley
10 rounds | For Time 100 meter sprint 10 Pull-ups 100 meter sprint 10 Burpees Rest 30 seconds |
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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 |
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Santiago
7 rounds | For Time 18 Dumbbell hang squat cleans (35 lbs.) 18 Pull-ups 10 Power cleans (135 lbs.) 10 Handstand push-ups |
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Carse
21-18-15-12-9-6-3 | For Time Squat clean (95 lbs.) Double-under Deadlift (185 lbs.) Box jump (24″) Begin each round with a 50 meter Bear crawl. |
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Bradshaw
10 rounds | For Time 3 Handstand push-ups 6 Deadlifts (225 lbs.) 12 Pull-ups 24 Double-unders |
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White
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 |
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Santora
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 |
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Wood
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 |
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Hidalgo
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 *If you’ve got a twenty pound vest or body armor, wear it. |
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Ricky
20 min | AMRAP 10 Pull-ups 5 dumbbell Deadlift (75 lbs.) 8 Push-press (135 lbs.) |
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Dae Han
For Time 800 meter run with a 45 lb. barbell 3 rope climbs (15 ft.) 12 thrusters (135 lbs.) |
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Desforges
5 rounds | For Time 12 deadlifts (225 lbs.) 20 pull-ups 12 clean and jerks (135 lbs.) 20 knees to elbows |
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Rahoi
12 min | AMRAP 12 box jumps (24″) 6 thrusters (95 lbs.) 6 bar facing burpees |
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Zimmerman
25 min | For Time 11 Chest-to-bar pull-ups 2 Deadlifts (315 lbs.) 10 Handstand push-ups |
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Klepto
4 rounds | For Time 27 Box jumps (24″) 20 Burpees 11 Squat cleans (145 lbs.) |
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Del
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 |
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Pheezy
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 |
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J.J.
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 |
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Jag 28
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 |
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Brian
3 rounds | For Time 5 rope climbs (15 ft.) 25 back squats (185 lbs.) |
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Nick
12 rounds | For Time 10 dumbbell hang squat cleans (45 lbs.) 6 handstand push-ups |
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Strange
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) |
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Tumilson
8 rounds | For Time 200 meter run 11 dumbbell burpee deadlifts (60 lb. dumbbells) |
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Ship
9 rounds | For Time 7 squat cleans (185 lbs.) 8 burpee box jumps (36″) |
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Jared
4 rounds | For Time 800 meter run 40 pull-ups 70 push-ups |
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Tully
4 rounds | For Time 200 meter swim 23 dumbbell squat cleans (40 lbs.) |
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Holleyman
30 rounds | For Time 5 wallball shots (20 lbs.) 3 handstand push-ups 1 power clean (225 lbs.) |
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Adrian
7 rounds | For Time 3 forward rolls 5 wall climbs 7 toes to bar 9 box jumps (30″) |
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Glen
For Time 30 Clean and jerk (135 lbs.) 1 mile run 10 Rope climbs (15 ft.) 1 mile run 100 Burpees |
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Tom
25 min | AMRAP 7 Muscle-ups 11 Thrusters (155 lbs.) 14 Toes-to-bar |
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Ralph
4 rounds | For Time 8 Deadlifts (250 lbs.) 16 Burpees 3 Rope climbs (15 ft.) 600 meter run |
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Clovis
For Time Run 10 miles 150 Burpee pull-ups Partition the run and burpee pull-ups as needed. |
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Weston
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 |
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Loredo
6 rounds | For Time 24 Squats 24 Push-ups 24 Walking lunge steps 400 meter run |
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Sean
10 rounds | For Time 11 Chest to bar pull-ups 22 Front squat (75 lbs.) |
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Hortman
45 min | AMRAP 800 meter run 80 Squats 8 Muscle-ups |
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Hamilton
3 rounds | For Time 1000 meter row 50 Push-ups 1000 meters run 50 Pull-ups |
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Zeus
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 |
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Barraza
18 min | AMRAP 200 meter run 9 Deadlifts (275 lbs.) 6 Burpee bar muscle-ups |
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Cameron
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.) |
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Jorge
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.) |
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Schmalls
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 |
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Brehm
For Time 10 Rope climbs (15 ft.) 20 Back squats (225 lbs.) 30 Handstand push-ups 40 calorie row |
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Omar
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 |
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Gallant
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 |
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Bruck
4 rounds | For Time 400 meter run 24 back squats (185 lbs.) 24 jerks (135 lbs.) |
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Smykowski
For Time 6k run 60 burpee pull-ups *If you’ve got body armor or a thirty pound vest, wear it. |
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Falkel
25 min | AMRAP 8 HSPU 8 box jumps (30 inch) 1 rope climb (15 ft.) |
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Donny
21-15-9-9-15-21 | For Time Deadlifts (225 lbs.) Burpee |
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Dobogai
7 rounds | For Time 8 Muscle-ups 22 yard Farmer carry (50 lb. dumbbells) |
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Roney
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.) |
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Don
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 |
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Dragon
For Time 5k run 4 minutes to find 4 rep max Deadlift Run 5k 4 minutes to find 4 rep max Push jerk |
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Walsh
4 rounds | For Time 22 Burpee pull-ups 22 Back squats (185 lbs.) 200 meter run with a 45 pound plate overhead |
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Lee
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.) |
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Willy
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) |
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Coffey
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 |
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DG
10 min | AMRAP 8 Toes to bar 8 Dumbbell thrusters (35 lbs.) 12 steps dumbbell walking lunge (35 lbs.) |
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TK
20 min | AMRAP 8 Strict Pull-ups 8 Box jumps (36″) 12 Kettlebell swings (2 pood) |
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Taylor
4 rounds | For Time 400 meter run 5 burpee muscle-ups *If you’ve got a 20-lb. vest or body armor, wear it. |
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Justin
30-20-10 | For Time Body-weight back squats Body-weight bench presses Strict pull-ups |
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Nukes
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.) Do not rest between rounds. Score is run times and reps completed for each exercise |
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Zembiec
5 rounds | For Time 11 back squats (185 lbs.) 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. |
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Alexander
5 rounds | For Time 31 back squats (135 lbs.) 12 power cleans (185 lbs.) |
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Wyk
5 rounds | For Time 5 front squats (225 lbs.) 5 rope climbs (15 ft.) 400-meter run with a 45-lb. plate |
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Bell
3 rounds | For Time 21 deadlifts (185 lbs.) 15 pull-ups 9 front squats (185 lbs.) |
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Jbo
28 min | AMRAP 9 overhead squats (115 lbs.) 1 legless rope climb (15 ft.) begin seated 12 bench presses (115 lbs.) |
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Kevin
3 rounds | For Time 32 deadlifts (185 lbs.) 32 hanging hip touches, alternating arms 800 meter running farmer carry (15 lb. dumbbells) |
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Rocket
30 min | AMRAP 50-yard swim 10 push-ups 15 squats |
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Riley
For Time 1.5 mile run 150 burpees 1.5 mile run |
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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 |
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Ned
7 rounds | For Time 11 body-weight back squats 1,000-meter row |
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Sham
7 rounds | For Time 11 body-weight deadlifts 100-meter sprint |
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Ozzy
7 rounds | For Time 11 deficit handstand push-ups 1,000-meter run |
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Jenny
20 min | AMRAP 20 overhead squats (45 lbs.) 20 back squats (45 lbs.) 400-meter run |
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Spehar
For Time 100 thrusters (135 lbs.) 100 chest-to-bar pull-ups 6 mile run Partition the thrusters, pull-ups and run as needed. |
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Luke
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 |
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Robbie
25 min | AMRAP 8 freestanding handstand push-ups 1 ascent L-sit rope climb (15 ft.) |
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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. |
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Foo
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 |
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Bowen
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″) |
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Gaza
5 rounds | For Time 35 kettlebell swings (1.5 pood) 30 push-ups 25 pull-ups 20 box jumps (30″) 1 mile run |
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Crain
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 |
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Capoot
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 |
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Hall
5 rounds | For Time 3 cleans (225 lbs.) 200-meter sprint 20 kettlebell snatches (1.5 pood), 10 each arm Rest 2 minutes |
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Servais
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 |
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PK
5 rounds | For Time 10 back squats (225 lbs.) 10 deadlifts (275 lbs.) 400-meter sprint Rest 2 minutes |
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Marco
3 rounds | For Time 21 pull-ups 15 HSPU 9 thursters (135 lbs.) |
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Rene
7 rounds | For Time 400 meters run 21 walking lunges 15 pull-ups 9 burpees *If you have a 20 lb. weight vest or body armor, wear it. |
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Pike
5 rounds | For Time 20 thrusters (75 lbs.) 10 strict ring dips 20 push-ups 10 strict handstand push-ups 50-meter bear crawl |
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Kutschbach
7 rounds | For Time 11 back squats, (185 lbs.) 10 jerks (135 lbs.) |
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Jennifer
26 min | AMRAP 10 pull-ups 15 kettlebell swings (1.5 pood) 20 box jumps (24″) |
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Horton
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 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. |
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Scooter
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 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. |
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Matt 16
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.) |
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T.U.P
15-12-9-6-3 | For Time Power cleans (135 lbs.) Pull-ups Front squats (135 lbs.) Pull-ups |
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Harper
23 min | AMRAP 9 chest-to-bar pull-ups 15 power cleans (135 lbs.) 21 squats 400-meter run with a 45-lb. plate |
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Sisson
20 min | AMRAP 1 rope climb (15 ft.) 5 burpees 200 meter run *If you’ve got a 20-lb. vest or body armor, wear it. |
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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 |
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Big Sexy
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 |
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Woehlke
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 Rest 3 minutes between rounds. |
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Maupin
4 rounds | For Time 800 meter run 49 push-ups 49 sit-ups 49 squats |
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Hildy
For Time 100 calorie row 75 thrusters (45 lbs.) 50 pull-ups 75 wall-ball shots (20 lbs.) 100 calorie row *If you’ve got a 20 lb. vest or body armor, wear it. |
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T.J.
For Time 10 bench press (185 lbs.) 10 strict pull-ups Max set thrusters (135 lbs.) |
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Monti
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.) |
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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 |
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Nickman
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 |
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Marston
20 min | AMRAP 1 deadlift (405 lbs.) 10 toes-to-bars 15 bar-facing burpees |
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Artie
20 min | AMRAP 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters (95 lbs.) |
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Hollywood
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 |
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Manuel
5 Rounds | For Reps 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 *When you finish the run, rest the remainder of the 3 minutes before starting the next round |
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Tiff
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.) |
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Paul Pena
7 Rounds | Each for time 100 meter sprint 19 KB swings (2 pood) 10 burpee box jumps (30 inch) 3 minute rest |
