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 (sista helgen i Maj)
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 5Km
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 craw
BRADSHAW
10 rounds for time of:
3 Handstand push-ups
6 Deadlift (100/70 kg)
12 Pull-ups
24 Double-unders
RICKY
AMRAP 20 minutes:
10 Pull-ups
5 dumbbell Deadlift (35/22,5 kg)
8 Push-press (43/35 kg)
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
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
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
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 squats (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 km with 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)
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)
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.)
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
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