HERO WOD

 

Sedan 2005 har CrossFit publicerat träningspass för att hedra minnet av CrossFit medlemmar som gjort det ultimata offret och som inte längre finns med oss genom införandet av ”Hero WOD”

Militärer, Poliser, Brandmän var bland de tidigaste förespråkarna för Crossfit,  Hero WODar är därför en symbolisk gest för att visa respekt för våra stupade vardagshjätar. CrossFit har sitt ursprung i den amerikanska kulturen där det är väldigt vanligt att hedra en armé- eller räddningstjänsteman/kvinna som gjort den ultimata uppoffringen och offrat sitt liv för att vi andra skall kunna leva våra liv i frihet.

 

CrossFitters från hela världen, oavsett land eller tillhörighet, kastar sig helhjärtat in i dessa medvetet magstarka träningspass som fungerar som en hyllning till våra förlorade beskyddare.

Det är lätt att behandla dessa WODar som vilket träningspass som helst, men för dem som tar sig tid att lära sig om de hjältar som de hedrar kan WOD:erna bli lika andligt och känslomässigt krävande som de är fysiskt slitsamma. För en djupare inblick i vilka dessa hjältar var besök : https://www.crossfit.com/heroes

 

Hero-WODar är mer än ett test av fysisk förmåga. Det överbryggar klyftan mellan kropp och sinne, känsla och erfarenhet, och ger oss chansen att göra mer än att bara minnas våra nära och kära. Det ger oss chansen att svettas, blöda, lida och sörja för våra fallna hjältar, en repetition i taget.

 

En av  Hero WODarna vi gör tillsammans på Fristaden är Murph. Denna WOD utförs i samband med Memorial Day.

For time:

1,6 km löpning
100 Pull-ups
200 Push-ups
300 Squats
1,6 km löpning

 

Nedanför har vi samlat en lista på alla 206st Hero WOD´s.

JT

21-15-9 reps for time of:

 

Handstand push-ups
Ring dips
Push-ups

 

 

Detta är den 1a Hero WODen. Publicerades första gången 6 Juli 2005

MICHAEL

3 rounds for time of:

 

Run 800 m
50 back extensions
50 sit-ups

MURPH

For time:

 

1,6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1,6 km Run

DANIEL

For time:

 

50 Pull-ups
400 meter run
21  Thruster (43/35kg)
800 meter run
21  Thruster (43/35kg)
400 meter run
50 Pull-ups

JOSH

For time:

 

21 Overhead squat (43/35kg)
42 Pull-ups
15  Overhead squat (43/35kg)
30 Pull-ups
9   Overhead squat (43/35kg)
18 Pull-ups

JASON

For time:

 

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

BADGER

Complete 3 rounds for time of:

 

30 Squat clean (43/35kg)
30 Pull-ups
Run 800 meters

JOSHIE

Complete 3 rounds for time of:

 

21 Dumbbell snatch, right arm (18/12kg)
21 L Pull-ups
21 Dumbbell snatch, left arm (18/12kg)
21 L Pull-ups

NATE

AMRAP  20 minutes:

 

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/24kg)

RANDY

75 reps for time.

 

Power Snatch (34/28kg)

TOMMY V

For time:

 

21 Thruster  (52/43kg)
12 Rope Climb 4,5m
15 Thruster  (52/43kg)
9  Rope Climb 4,5m
9  Thruster  (52/43kg)
6  Rope Climb 4,5m

GRIFF

For time:

 

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

RYAN

5 rounds for time of:

 

7  Muscle-ups
21 Burpees

ERIN

5 rounds for time of:

 

15 Dumbbells split clean (18/12kg)

21 Pull-ups

Mr. JOSHUA

5 rounds for time of:

 

Run 400 meters
30 Glute-ham sit-ups
15  Deadlift (113/85kg)

DT

5 rounds for time of:

 

12 Deadlift (52/47kg)
9  Hang power clean (52/47kg)
6  Push jerk (52/47kg)

DANNY

AMRAP 20 minutes:

 

30 Box Jump
20 Push Press (52/43kg)
30 Pull-ups

HANSEN

5 rounds for time of:

 

30 Kettlebell swing, 16/12kg
30 Burpees
30 Glute-ham sit-ups

TYLER

Five rounds for time of:

 

7 Muscle-ups
21 Sumo-deadlift high-pull (43/35kg)

LUMBERJACK 20

20 Deadlifts (125/100kg)
Run 400m
20 KB swings (16/12kg)
Run 400m
20 Overhead Squats (52/43kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans (20/15 kg each)
Run 400m

STEPHEN

30-25-20-15-10-5 rep rounds of:

 

GHD sit-up
Back extension
Knees to elbow
43/35kg pound Stiff legged deadlift

GARRET

3 rounds for time of:

 

75 Squats
25 Ring handstand push-ups
25 L-pull-ups

WAR FRANK

3 rounds for time of:

 

25 Muscle-ups
100 Squats
35 GHD situps

McGHEE

AMRAP 30 minutes:

 

5 Deadlift (125/100kg)
13 Push-ups
9 Box jumps

PAUL

5 rounds for time of:

 

50 Double unders
35 Knees to elbows
20 meters Overhead walk (83/63kg)

JERRY

For time:

 

Run 1,6km
Row 2K
Run 1,6km

NUTTS

For time:

 

10 Handstand push-ups
15 Deadlift (113/90kg)
25 Box jumps
50 Pull-ups
100 Wallball shots,
200 Double-unders
Run 400 meters with a  plate (20/10kg)

ARNIE

With a single 16/12kg kettlebell:

 

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

THE SEVEN

7 rounds for time of:

 

7 Handstand push-ups
7 Thruster (61/50kg)
7 Knees to elbows
7 Deadlift (111/85kg)
7 Burpees
7 Kettlebell swings (16/12kg)
7 Pull-ups

RJ

5 rounds for time of:

 

Run 800 meters
5 Rope Climb (4,5m)
50 Push-ups

LUCE

Wearing a 9/6kg pound vest,

3 rounds for time of:

 

1K Run
10 Muscle-ups
100 Squats

JOHNSSON

AMRAP 20 minutes:

 

9 Deadlift (111/80 kg)
8 Muscle-ups
9 Squat clean (53/43kg)

ROY

5 rounds for time of:

 

15 Deadlift 100/80kg
20 Box jumps,
25 Pull-ups

ADAMBROWN

2 rounds for time of:

 

24 Deadlift (133/100 kg)
24 Box jumps
24 Wallball (9/6kg)
24 Bench press (88/65kg)
24 Box jumps
24 Wallball shots
24 Clean (65/50 kg)

COE

10 rounds for time of:

 

10 Thruster (43/35 kg)
10 Ring push-ups

SEVERIN

50 Strict Pull-ups
100 Handrelease Push-ups
Run 5K

HELTON

3 rounds for time of:

 

Run 800 meters
30 Dumbbell squat cleans (22,5/15 kg)
30 Burpees

JACK

AMRAP 20  minutes:

 

10 Push press (53/40 kg)
10 KB Swings (24/16 kg)
10 Box jumps

FORREST

3 rounds for time of:

 

20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

BULGER

10 rounds for time of:

 

Run 150 meters
7 Chest to bar pull-ups
7 Front squat (60/40 kg)
7 Handstand push-ups

BRENTON

5 rounds for time of:

 

30 meter Bear crawl
30 meter Standing broad-jump

BLAKE

4 rounds for time of:

 

30 meter Walking lunge with plate held overhead (20/10kg)
30 Box jump
20 Wallball shots (9/6 kg)
10 Handstand push-ups

COLLIN

6 rounds for time of:

 

Carry sandbag 400 meters (22/16kg)
12 Push press (53/40 kg)
12 Box jumps
12 Sumo deadlift high-pull (43/35 kg)

THOMPSON

10 rounds for time of:

 

1 Rope Climb (4,5m)
29 Back squat (43/35 kg)
10m barbells Farmer carry (60/45 kg)

WHITTEN

5 rounds for time of:

 

22 Kettlebell swings (32/24 kg)
22 Box jump
Run 400 meters
22 Burpees
22 Wall ball shots (9/6 kg)

BULL

2 rounds for time of:

 

200 Double-unders
50 Overhead squat (61,5 / 40 kg)
50 Pull-ups
Run 1,6km

RANKEL

AMRAP 20 minutes:

 

6 Deadlift (102/70 kg)
7 Burpee pull-ups
10 Kettlebell swings (32/24 kg)
Run 200 meters

HOLBROOK

10 rounds – each for time:

 

5 Thruster (53/40 kg)
10 Pull-ups
100 meter Sprint
Rest 1 minute

LEDESMA

AMRAP 20 minutes:

 

5 Parallette handstand push-ups
10 Toes through rings
15 Medicine ball cleans (9/6 kg)

WITTMAN

7 rounds for time of:

 

15 Kettlebell swing (24/16 kg)
15 Power clean (43/35 kg)
15 Box jumps

McCLUSKEY

3 rounds of:

 

9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

WEAVER

4 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

ABBATE

 

Run 1,6km
21  Clean and jerk (53/40 kg)
Run 800 meters
21  Clean and jerk (53/40 kg)
Run 1,6km

HAMMER

5 rounds – each for time:

 

5  Power clean (61,5/43 kg)
10 Front squat (61,5/43 kg)
5 Jerk (61,5/43 kg)
20 Pull-ups
Rest 90 seconds

MOORE

AMRAP 20 minutes

 

1 Rope Climb 4,5m
Run 400 meters
Max rep Handstand push-up

WILMOT

6 rounds for time of:

 

50 Squats
25 Ring dips

MOON

7 rounds for time of:

 

10 reps Right arm  Hang split snatch (17,5/12,5 kg)
1 Rope Climb 4,5m
10 reps Left arm  Hang split snatch (17,5/12,5 kg)
1 Rope Climb 4,5m

Alternate feet in the split snatch sets.

SMALL

3 rounds for time of:

 

Row 1000 meters
50 Burpees
50 Box jumps
Run 800 meters

MORRISON

50-40-30-20-10 rep rounds:

 

Wall ball shots (9/6 kg)
Box jump
Kettlebell swings (24/18 kg)

MANION

7 rounds for time of:

 

Run 400 meters
29 Back squat (53/40kg)

GATOR

8 rounds for time of:

 

5  Front squat (84/64 kg)
26 Ring push-ups

BRADLEY

10 rounds for time of:

 

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

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

SANTIAGO

7 rounds for time of:

 

18 Dumbbell hang squat clean (15/10 kg)
18 Pull-ups
10 Power clean (60/40kg)
10 Handstand push-ups

CARSE

21-18-15-12-9-6-3 reps for time of:

 

Squat clean (43/35 kg)
Double-under
Deadlift (84/60 kg)
Box jump
Begin each round with a 50 meter Bear crawl.

BRADSHAW

10 rounds for time of:

 

3 Handstand push-ups
6 Deadlift (100/70 kg)
12 Pull-ups
24 Double-unders

WHITE

5 rounds for time of:

 

3 Rope climb
10 Toes to bar
21 Walking lunge steps with (20/15 kg) plate held overhead
Run 400 meters

SANTORA

Three rounds for reps of:

 

1 minute Squat cleans (70/50 kg)
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
111/83 kg Deadlifts, 1 minute
Burpees, 1 minute
50/43 kg Jerks, 1 minute
Rest 1 minute

WOOD

5 Rounds for time of:

 

Run 400 meters
10 Burpee box jumps
10 Sumo-deadlift high-pull (43/35 kg)
10 Thruster (43/35 kg)
Rest 1 minute

HIDALGO

For time:

 

Run 3,2 km
Rest 2 minutes
20 Squat clean (60/40 kg)
20 Box jump
20 Walking lunge steps with 20/15 kg plate held overhead
20 Box jump,
20 Squat clean (60/40 kg)
Rest 2 minutes
Run 3,2 km

RICKY

AMRAP 20 minutes:

 

10 Pull-ups
5 dumbbell Deadlift (35/22,5 kg)
8 Push-press (43/35 kg)

DAE HAN

Three rounds for time of:

 

Run 800 meters with a 20/15 kg barbell
3 Rope climb, 4,5m
12 Thruster (43/35 kg)

DESFORGES

5rounds for time of:

 

12 Deadlift (103/83 kg)
20 Pull-ups
12 Clean and jerk (43/35 kg)
20 Knees to elbows

RAHOI

AMRAP 12 minutes:

 

12 Box Jump
6 Thruster (43/35 kg)
6 Bar-facing burpees

ZIMMERMAN

AMRAP 25 minutes:

 

11 Chest-to-bar pull-ups
2 Deadlifts (140/110kg)
10 Handstand push-ups

KLEPTO

4 rounds for time of:

 

27 Box jumps,
20 Burpees
11 Squat cleans (65/50 kg)

DEL

For Time:

 

25 Burpees
Run 400 meters with a 9/6 kg medicine ball
25 Weighted pull-ups with a 9/6 kg  dumbbell
Run 400 meters with a 9/6 kg medicine balll
25 Handstand push-ups
Run 400 meters with a 9/6 kg medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 9/6 kg medicine ball
25 Burpees

PHEEZY

3 rounds for time of:

 

5 Front squat (75/55 kg)
18 Pull-ups
5 Deadlift (102/72 kg)
18 Toes-to-bar
5 Push jerk (75/55 kg)
18 Hand-release push-ups

J.J.

For time:

 

1-2-3-4-5-6-7-8-9-10 Squat clean (84/60 kg)

10-9-8-7-6-5-4-3-2-1  Parallette handstand push-ups

JAG 28

For time:

 

Run 800 meters
28 Kettlebell swings (32/22 kg)
28 Strict Pull-ups
28 Kettlebell clean and jerk 32/22 kg each
28 Strict Pull-ups
Run 800 meters

STRANGE

8 rounds for time of:

 

600 meter Run
11 Weighted pull-up (24/16 kg)
11 Walking lunge steps, carrying 24/16 kg kettlebells
11 Kettlebell thruster (24/16 kg)

BRIAN

3 rounds for time of:

 

5 Rope climb 4,5m
25 Back squat (84/60 kg)

NICK

12 rounds for time of:

 

10 Dumbbell hang squat clean (20/15 kg)
6 Handstand push-ups on dumbbells

TUMILSON

8 rounds for time of:

 

Run 200 meters
11 Dumbbell burpee deadlifts (25/17,5 kg)

SHIP

9 rounds for time of:

 

7 Squat clean (84/60kg)
8 Burpee box jumps

JARED

4 rounds for time of:

 

Run 800 meters
40 Pull-ups
70 Push-ups

TULLY

4 rounds for time of:

 

Swim 200 meters
23 Dumbbell squat cleans (18/12,5 kg)

HOLLEYMAN

30 rounds for time of:

 

5 Wall ball shots (9/6 kg)
3 Handstand push-ups
1 Power clean (102/72 kg)

ADRIAN

7 rounds for time of:

 

3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps

GLEN

For time:

 

30 Clean and jerk (61/42 kg)
Run 1,6 km
10 Rope climb 4,5m
Run 1,6 km
100 Burpees

TOM

AMRAP 25 min

 

7 Muscle-ups
11 Thruster (70/49 kg)
14 Toes-to-bar

RALPH

4 rounds for time of:

 

8 Deadlift (115/80 kg)
16 Burpees
3 Rope climb 4,5m
Run 600 meters

CLOVIS

For time:

 

Run 16km
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

WESTON

5 rounds for time of:

 

Row 1000 meters
200 meter Farmer carry (20/15 kg) dumbbells
50 meter Dumbbell Waiter walk – Right arm (20/15 kg)
50 meter Dumbbell Waiter walk – Left arm (20/15 kg)

LOREDO

6 rounds for time of:

 

24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

SEAN

10 rounds for time of:

 

11 Chest to bar pull-ups
22 Front squat (34/24 kg)

HORTMAN

AMRAP 45 minutes:

 

Run 800 meters
80 Squats
8 Muscle-ups

HAMILTON

3 rounds for time of:

 

Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

ZEUS

3 rounds for time of:

 

30 Wall ball shots (9/6 kg)
30 Sumo deadlift high-pull (34/24 kg)
30 Box jump
30 Push press (34/24 kg)
Row 30 calories
30 Push-ups
10 Body weight Back squat

BARRAZA

AMRAP 18 minutes:

 

Run 200 meters
9  Deadlift (125/87,5 kg)
Burpee bar muscle-ups

CAMERON

For time:

 

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps
25 Triple-unders 

50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”,

20 pound ball
50 Sit-ups
5 Rope climb 4,5m

JORGE

For time:

 

30-24-18-12-6

GHD sit-ups

 

15-12-9-6-3

Squat clean (70/49 kg)

SCHMALLS

Run 800 meters

Then 2 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

BREHM

For time:

 

10 Rope climb 4,5m
20 Back squat (115/80 kg)
30 Handstand push-ups
Row 40 calories

OMAR

For time:

 

10 Thrusters (43/30 kg)
15 Bar-facing burpees
20 Thrusters (43/30 kg)
25 Bar-facing burpees
30 Thrusters (43/30 kg)
35 Bar-facing burpees

GALLANT

For time:

 

Run 1,6 km with a 9/6 kg medicine ball
60 Burpee pull-ups
Run 800 meters with a 9/6 kg medicine ball
30 Burpee pull-ups
Run 400 meters with a 9/6 kg medicine ball
15 Burpee pull-ups

BRUCK

4 rounds for time of:

 

Run 400 meters
24 Back squat (84/60 kg)
24 Jerk (61/42 kg)

SMYKOWSKI

For time:

 

Run 6 km
60 Burpee pull-ups

FALKEL

AMRAP 25 minutes:

 

8 Handstand push-ups
8 Box jump
1 Rope climb 4,5m

DONNY

21-15-9-9-15-21 reps for time of:

 

Deadlift (102/72 kg)
Burpee

DOBOGAI

7 rounds for time of:

 

8 Muscle-ups
20 meter Farmer carry(22,5/15 kg)

HOTSHOTS 19

6 rounds for time of:

 

30 Squats
19 Power clean (61/42 kg)
7 Strict Pull-ups
Run 400 meters

RONEY

4 rounds for time of:

 

Run 200 meters
11 Thruster (61/42 kg)
Run 200 meters
11 Push press (61/42 kg)
Run 200 meters
11 Bench press (61/42 kg)

THE DON

For time:

 

66 Deadlifts (50/35 kg)
66 Box jump
66 Kettlebell swings (24/16 kg)
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (25/17,5 kg)
66 Wall ball shots (9/6 kg)
66 Burpees
66 Double-unders

DRAGON

For time:

 

Run 5 km
4 minutes to find 4 rep max Deadlift

Run 5 km
4 minutes to find 4 rep max Push jerk

WALSH

4 rounds for time of:

 

22 Burpee pull-ups
22 Back squat (84/60 kg)
Run 200 meters with a 20/14 kg plate overhead

LEE

5  rounds for time of:

 

Run 400 meters
1 Deadlift (156/110 kg)
3 Squat clean (84/60 kg)
5 Push jerk (84/60 kg)
3 Muscle-ups
1 Rope climb

WILLY

3 rounds for time of:

 

Run 800 meters
5 Front squat (102/72 kg)
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings (32/22 kg)

COFFEY

For time:

 

Run 800 meters
50 Back squat (61/42 kg)
50 Bench press (61/42 kg)

Run 800 meters
50 Back squat (61/42 kg)
50 Bench press (61/42 kg)

Run 800 meters
50 Back squat (61/42 kg)
50 Bench press (61/42 kg)Run 800 meters

1 Muscle-up

DG

AMRAP 10 minutes

 

8 Toes to bar
8 Dumbbell thruster (15/10 kg)
12 steps Dumbbell walking lunge (15/10 kg)

TK

AMRAP 20 minutes of:

 

8 Strict Pull-ups
8 Box jumps
12 Kettlebell swings (32/22 kg)

TAYLOR

4 rounds for time of:

 

Run 400 meters
5 burpee muscle-ups

If you’ve got a 9/6 kg vest =  wear it.

JUSTIN

30-20-10 reps for time of:

 

Body-weight back squats
Body-weight bench presses
Strict pull-ups

NUKES

8 minutes to complete:

1,6 km run
143/100kg deadlifts, max reps

 

Then, 10 minutes to complete:
1,6 km run
102/72 kg Power cleans, max reps

 

Then, 12 minutes to complete:
1,6 km run
61/42 kg Overhead squats, max reps

Do not rest between rounds.

ZEMBIEC

5 rounds for time of:

 

11 back squats (84/60 kg).
7 strict burpee pull-ups
400-meter run

ALEXANDER

5 rounds for time of:

 

31 back squats (61/42 kg).
12 power cleans (84/60 kg)

WYK

5 rounds for time:

 

5 Front squats (115/80 kg)
5 Rope climbs 4,5m
Run 400 meters with a 20/15 kg plate

BELL

3 rounds for time of:

 

21 Deadlifts (84/60 kg)
15 pull-ups
9 Front squats (84/60 kg)

JBO

AMRAP 28 minutes:

 

9 Overheat squats (52/36 kg)
1 legless rope climb, 4,5 meter, beginning from seated
12 Bench presses (52/36 kg)

KEVIN

3 rounds for time of:

 

32 Deadlifts (84/60 kg)
32 hanging hip touches, alternating arms 

800-meter running farmer carry, 6kg. dumbbells

ROCKET

AMRAP 30 minutes:

 

50 meter swim
10 push-ups
15 squats

RILEY

For time:

 

Run 2,4 km
150 burpees
Run 2,4

If you’ve got a weight vest or body armor, wear it.

FEEKS

For time:

2-4-6-8-10-12-14-16

100-meter shuttle sprint
Squat clean thrusters, 30/20 kg dumbbells

NED

7 rounds for time of:

 

11 body-weight back squats
1,000-meter row

SHAM

7 rounds for time of:

 

11 body-weight deadlifts
100-meter sprint

OZZY

7 rounds for time of:

 

11 deficit handstand push-ups
1,000-meter run

JENNY

AMRAP 20 minutes:

 

20 Overhead squats (20/15 kg)
20 Back squatsb (20/15 kg)
400-meter run

SPEHAR

For time:

 

100 (Thrusters 61/42 kg)
100 chest-to-bar pull-ups
Run 9,6 km

Partition the thrusters, pull-ups and run as needed.

LUKE

For time:

 

Run 400 meters
15 Clean and jerks (52/36 kg)
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots (9/6 kg)
Run 400 meters
45 Kettlebell swings (24/16 kg)
Run 400 meters
30 ring dips
Run 400 meters
15 weighted lunges (70/49 kg)
Run 400 meters

ROBBIE

AMRAP 25 minutes:

 

8 freestanding handstand push-ups
1 L-sit rope climb, 4,5 m

SHAWN

For time:

 

Run 8 km

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

FOO

13 bench presses (77/50 kg)

Then, AMRAP 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
2 squat clean thrusters, (77/50 kg)

28 sit-ups

BOWEN

3 rounds for time of:

 

Run 800 meters
7 deadlifts (125/87,5 kg)
10 burpee pull-ups
14 single arm kettlebell thrusters, 7 each arm – (22,5/15 kg)
20 box jumps

GAZA

5 rounds for time of:

 

35 kettlebell swings (24/16 kg)
30 push-ups
25 pull-ups
20 box jumps
1,6 km run

CRAIN

2 rounds for time of:

 

34 push-ups
50 meter  sprint
34 deadlifts (61/42 kg)
50 meter  sprint
34 box jumps, (60/50 cm)
50 meter  sprint
34 clean and jerks (43/30 kg)
50 meter  sprint
34 burpees
50 meter  sprint
34 wall-ball shots (9/6 kg)
50 meter  sprint
34 pull-ups
50 meter  sprint

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

HALL

5 rounds for time of:

 

3 cleans (102/72 kg)
200-meter sprint
20 kettlebell snatches (25/16 kg), 10 each arm
Rest 2 minutes

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)
1,6km farmers carry with  20/14 kg dumbbells

PK

5 rounds for time of:

 

10 Back squats (102/72 kg)
10  Deadlifts (102/72 kg)
400-meter sprint
Rest 2 minutes

MARCO

3 rounds for time of:

 

21 pull-ups
15 handstand push-ups
9 thrusters (61/42 kg)

RENÈ

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.

PIKE

5 rounds for time of:

20  Thrusters (34/24 kg)
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

KUTSHBAH

7 rounds for time of:

 

11 back squats (84/60 kg)
10 jerks, (61/42 kg).

JENNIFER

AMRAP 26 minutes :

 

10 pull-ups
15 kettlebell swings(24/16 kg)
20 box jumps

HORTON

9 rounds for time with a partner of:

 

9 bar muscle-ups
11 clean and jerks (70/49 kg).
50 meter  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.

SCOOTER

On a 35-minute clock with a partner:

AMRAP 30 minutes :
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.

MATT 16

For time:

 

16 deadlifts (125/87,5 kg)
16 hang power cleans (84/60 kg)
16 push presses (61/42 kg)
Run 800 meters
16 deadlifts (125/87,5 kg)
16 hang power cleans (84/60 kg)
16 push presses (61/42 kg)
Run 800 meters
16 deadlifts (125/87,5 kg)
16 hang power cleans (84/60 kg)
16 push presses (61/42 kg)

T.U.P.

15-12-9-6-3 reps for time of:

 

Power cleans (61/42 kg)
Pull-ups
Front squats (61/42 kg)
Pull-ups

HARPER

AMRAP 23 minutes:

 

9 chest-to-bar pull-ups
15 Power cleans (61/42 kg)
21 squats
400-meter run with a 20/14 kg plate

SISSON

AMRAP 20 minutes:

 

1 Rope climb, 4,5m
5 burpees
200-meter run

If you’ve got a 20-lb. vest or body armor, wear it.

TERRY

For time:

 

1,6km run
100 push-ups
100-meter bear crawl
1,6 km run
100-meter bear crawl
100 push-ups
1,6 km run

BIG SEXY

5 rounds for time of:

 

6 deadlifts (143/100 kg)
6 burpees
5 cleans (102/72 kg)
5 chest-to-bar pull-ups
4 thrusters (70/49 kg)
4 muscle-ups

WOEHLKE

3 rounds, each for time of:

 

4 jerks (84/60 kg)
5 front squats (84/60 kg)
6 power cleans (84/60 kg)
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

MAUPIN

4 rounds for time of:

 

Run 800 meters
49 push-ups
49 sit-ups
49 squats

HILDY

 

100-calorie row
75 thrusters, 20/14 kg barbell
50 pull-ups
75 wall-ball shots, 9/6 kg. ball
100-calorie row

If you’ve got a vest or body armor, wear it.

T.J.

For time:

 

10 Bench presses 84/60 kg
10 strict pull-ups
Thrusters, max set  61/42 kg

Repeat the triplet until you have completed 100 reps of the thruster.

MONTI

5 rounds for time of:

 

50 step-ups with 20/14 kg barbell
15 Cleans 61/42 kg
50 step-ups with 20/14 kg barbell
10 Snatches 61/42 kg

DVB

For time:

 

Run 1,6 kmwith a 9/6 kg medicine ball

Then, 8 rounds of:
10 wall-ball shots
1 rope climb
Run 800 meters with a  9/6 kg medicine ball

Then, 4 rounds of:
10 wall-ball shots
1 rope climbRun 400 meters with a 9/6 medicine ball

Then, 2 rounds of:
10 wall-ball shots
1 rope climb

NICKMAN

10 rounds for time of:

 

200-meter farmers carry with both dumbbells
10 Weighted pull-ups (15/10 kg)
20 reps alternating arms  Dumbbell power snatches (25/17,5 kg)

MARSTON

AMRAP  20 minutes:

 

1 Deadlift (180/126)
10 toes-to-bars
15 bar-facing burpees

ARTIE

AMRAP 20 minutes:

5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (43/30 kg)

HOLLYWOOD

For time:

 

Run 2 km
22 wall-ball shots (9/6 kg)
22 muscle-ups
22 wall-ball shots (9/6 kg)
22 power cleans (84/60 kg)
22 wall-ball shots (9/6 kg)
Run 2 km

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.

TIFF

On a 25-minute clock,

 

Run 2,5 km
Then AMRAP remaining time:
11 chest-to-bar pull-ups
7 hang squat cleans (70/49 kg)
7 push presses (70/49 kg)

PAUL PENA

7 rounds, each for time of:

 

100-meter sprint
19 kettlebell swings (32/22 kg)
10 burpee box jumps
Rest 3 minutes

YETI

For time:

 

25 pull-ups
10 muscle-ups
2,5km run
10 muscle-ups
25 pull-ups

LIAM

For time:

 

Run 800 meters with a 20/15 kg plate
100 toes-to-bars
50 Front squats (70/50 kg)
10 Rope climbs 4,5m
Run 800 meters with a 20/15 kg plate

Partition the toes-to-bars, front squats and rope climbs as needed.

Start and finish with the run.

WES

For time:

 

Run 800 meters with a  10/5 kg plate

Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps
3 cleans, (84/60 kg)

Then, run 800 meters with a  10/5 kg plate

MIRON

5 rounds for time of:

 

800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

PAT

Wearing a vest, 6 rounds for time:

 

25 pull-ups
15 m front-rack lunge (35/25 kg)
25 push-ups
15 m front-rack lunge (35/25 kg)

SCOTTY

AMRAP 11 minutes:

 

5 deadlifts (143/100 kg)
18 wall-ball shots (9/6 kg)
17 burpees, over the bar

RICH

For time:

 

13 squat snatches, (70/49 kg)

Then, 10 rounds of:
​ 10 pull-ups
​ 100-meter sprint

Then, 13 squat cleans (70/49 kg)

DALLAS 5

5 minutes of: ​ Burpees

5 minutes of:
​ 7 deadlifts (70/49 kg).
​ 7 box jumps

Then, 5 minutes of:
Turkish get-ups 17,5/12,5 kg dumbbell

Then, 5 minutes of:
​ 7 snatches (35/25 kg)
​ 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.

DUNN

AMRAP 19 minutes:

 

3 muscle-ups
1 shuttle sprint, 5 m, 10 m, 15 m
6 burpee box jump-all the way overs

(On the burpees, jump over the box without touching it.)

KEV

With a partner, AMRAP 26 minutes:

 

6 deadlifts (143/100 kg) each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
50 meter. partner barbell carry (143/100 kg)

EMILY

10 rounds for time of:

 

30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

ANDY

For time, wearing a vest:

 

25 thrusters (52/36 kg)
50 box jumps
75 deadlifts (52/36 kg)
2,5km run
75 deadlifts (52/36 kg)
50 box jumps
25 thrusters (52/36 kg)

VIOLA

AMRAP 20 minutes:

 

Run 400 meters
11 power snatches (43/30 kg)
17 pull-ups
13 power cleans (43/30 kg)

COFFLAND

 

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
800-m run
30 push-ups

the LYON

5 rounds, each for time of:

 

7 squat cleans (75/52 kg)
7 shoulder-to-overheads (75/52 kg)
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

”T”

5 rounds for time of:

 

100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Men: 52 kg and 32 kg
Women: 34 kg and 24 kg

HAVANNA

AMRAP 25 minutes:

 

150 double-unders
50 push-ups
15 power cleans

Men: 84 kg
Women: 60 kg

TAMA

For time:

 

800-meter single-arm barbell farmers carry (20/10 kg)
31 toes-to-bars
31 push-ups
31 front squats (43/30 kg)
400-meter single-arm barbell farmers carry(43/30 kg)
31 toes-to-bars
31 push-ups
31 hang power cleans, (651/42 kg)
200-meter single-arm barbell farmers carry (43/30 kg)

OTIS

AMRAP 15 minutes:

 

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.

JOSIE

For time, wearing a vest:

1,6 km run

Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats

Then, 1,6 km run

Men: 70 kg
Women: 50 kg

DORK

6 rounds for time of:

 

60 double-unders
30 kettlebell swings
15 burpees

Men: 24 kg kettlebell
Women: 18 kg kettlebell

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

WADE

For time, wearing a vest or body armor:

 

Run 1,200 meters

Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups

Then, run 1,200 meters

FOURNIER

For time:

 

50 shoulder-to-overheads
50-ft. arm-over-arm sled pull
40 burpees
50-ft. arm-over-arm sled pull
30 sumo deadlift high pulls
50-ft. arm-over-arm sled pull

Men 34 kg = STO & 25 kg = SDHP
Women 52 kg = STO &  38 = SDHP

For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

LARRY

21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

Women: 34 kg squat & 25 kg sandbag
Men: 52 kg squat & 40kg  sandbag

KELLY BROWN

5 rounds for time of:

 

Row 440 m
10 box jumps
10 deadlifts (125 kg/84 kg)
10 wall-ball shots

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

MARTIN

For time, with a partner:

 

2,000-m row
100 bodyweight deadlifts
50 thrusters (43/30 kg)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (9/6 kg)

LAURA

With a partner, AMRAP 21 minutes:

30-cal. row
20 burpees over the rower
10 power cleans (70/50 kg)

LORENZO

For time:

 

Run 1,000 meters

Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees

Then

Run 1,000 meters

MAXTON

With a weight vest, 13 rounds for time of:

8 strict pull-ups
26 box step-ups
21 burpees