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There is a certain connection between CrossFit and people who dedicate their lives to serving their country and community.

CrossFit founder Greg Glassman trained police officers for a living before going on to create the juggernaut that is CrossFit, Inc. The face of the organization, Dave Castro, is a former Navy SEAL who discovered CrossFit while trying to stay fit while deployed in the early 2000s.

In addition, many servicemen and women practice CrossFit to stay in tip-top shape while serving. For their part, CrossFit HQ honors these men and women through many thematic brand elements that place significant emphasis on patriotism. One such element is the Hero WOD.

What is a Hero WOD?

Hero WODs are traditionally workouts created in honor of heroes who have died in the line of duty. Many are named after men and women who lost their lives fighting in the War on Terror in Iraq and Afghanistan whereas others are men and women who died right here at home, defending and protecting their community as police officers, firefighters and paramedics.

Sometimes, the WOD is simply a name — Laredo, Murph, Bradshaw, or The Chief just to name a few.

In recent years, various CrossFit boxes and members of the community have created similar WODs to honor others who have fallen in different arenas — victims of the Boston bombing, a teacher who lost her life protecting children during the horrific Sandy Hook Elementary School shooting, or even beloved coaches and CrossFit community members who have lost their lives tragically.

However, CrossFit HQ only officially recognizes men and women who have given their lives in the line of duty for hero WODs at this point, with over 160 named WODs honoring their sacrifices.

What is the Point of a Hero WOD?

In one word: honor. The point is to honor the fallen and to remember them in some small way. In my view, this means just giving your all to the workout whether that is “Heavy DT” like a Games athlete would perform or an 80-year-old lady doing half of a Murph and subbing in ring rows for pull-ups. The points is to just honor, remember and give it your best for those who have already given all they have to offer.

So without further delay, we offer you the complete list of hero WODs. See one that we’ve missed? Give us a shout in the comments so we can keep our page as up to date and accurate as possible.

Hero WODs

Source: CrossFit HQ

A B C D E F G H J K L M N O P R S T W Z

A

Hero WOD: Abbate

WOD Type: For Time

1 mile run

21 clean and jerk (155/105 pounds)

800 meter run

21 clean and jerk (155/105 pounds)

1 mile run

*30 minute time cap

Hero WOD: AdamBrown

WOD Type: For Time

2 Rounds

24 reps of deadlifts (295 pounds)

24 box jumps (24 inch box)

24 wall-ball shots (20 pound ball)

24 bench presses (195 pounds)

24 box jumps (24 inch box)

24 wall-ball shots (20 pound ball)

24 cleans (145 pounds)

Hero WOD: Adrian

WOD Type: For Time

7 Rounds

3 forward rolls

5 wall climbs

7 toes to bar

9 box jumps (30 inch box)

Hero WOD: Arnie

WOD Type: For Time

With a single 2 pood kettlebell (approximately 70 pounds)

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

B

Hero WOD: Badger

WOD Type: For Time

3 rounds

30 reps of squat cleans (95 pounds)

30 pull-ups

Run 800 meters

Hero WOD: Barraza

WOD Type: AMRAP

18 minutes

Run 200 meters

9 reps of deadlifts (275 pounds)

6 burpee bar muscle-ups

Hero WOD: Bell

WOD Type: For Time

3 rounds

21 deadlifts (185 pounds)

15 pull-ups

9 front squats (185 pounds)

Hero WOD: Big Sexy

WOD Type: For Time

5 rounds

6 deadlifts (315 pounds)

6 burpees

5 cleans (225 pounds)

5 chest-to-bar pull-ups

4 thrusters (155 pounds)

4 muscle-ups

Hero WOD: Blake

WOD Type: For Time

4 rounds

100 foot Walking lunge with 45 pound plate held overhead

30 box jumps (24 inch box)

20 wallball shots (20 pound ball)

10 handstand push-ups

Hero WOD: Bowen

WOD Type: For Time

3 rounds

Run 800 meters

7 deadlifts (275 pounds)

10 burpee pull-ups

14 single arm kettlebell thrusters, 14 reps (7 each arm) (53 pounds)

20 box jumps (24 inch box)

Hero WOD: Bradley

WOD Type: For Time

10 rounds

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds

Hero WOD: Bradshaw

WOD Type: For Time

10 rounds

3 handstand push-ups

6 deadlifts (225 pounds)

12 Pull-ups

24 Double-unders

Hero WOD: Brehm

WOD Type: For Time

10 15 foot rope climbs

20 Back squat (225 pounds)

30 handstand push-ups

Row 40 calories

Hero WOD: Brenton

WOD Type: For Time

5 rounds

100 foot bear crawl

100 feet, standing broad-jump

Do three burpees after every five broad-jumps. If you’ve got a 20-pound vest or body armor, wear it.

Hero WOD: Brian

WOD Type: For Time

3 rounds

5 15-foot rope climbs

25 reps of back squats (185 pounds)

Hero WOD: Bruck

WOD Type: For Time

4 rounds

Run 400 meters

24 back squats (185 pounds)

24 jerks (135 pounds)

Hero WOD: Bulger

WOD Type: For Time

10 rounds

Run 150 meters

7 chest to bar pull-ups

7 front squats (135 pounds)

7 handstand push-ups

Hero WOD: Bull

WOD Type: For Time

2 rounds

200 double-unders

50 overhead squats (135 pounds)

50 pull-ups

Run 1 mile

C

Hero WOD: Cameron

WOD Type: 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

5 15-foot rope climbs

Hero WOD: Capoot

WOD Type: For Time

100 push-ups

Run 800 meters

75 push-ups

Run 1200 meters

50 push-ups

Run 1600 meters

25 push-ups

Run 2000 meters

Hero WOD: Carse

WOD Type: For Time

21-18-15-12-9-6-3

95 pound squat clean

Double-unders

185 pound deadlifts

24 inch box jump

Begin each round with a 50-meter bear crawl

Hero WOD: Clovis

WOD Type: For Time

Run 10 miles

150 burpee pull-ups

Partition the run and burpee pull-ups as needed.

Hero WOD: Coe

WOD Type: For Time

10 rounds

10 thrusters (95 pounds)

10 ring push-ups

Hero WOD: Coffey

WOD Type: For Time

Run 800 meters

50 back squats (135 pounds)

50 bench presses (135 pounds)

Run 800 meters

35 back squats (135 pounds)

35 bench presses (135 pounds)

Run 800 meters

20 back squats (135 pounds)

20 bench presses (135 pounds)

Run 800 meters

1 muscle-up

Hero WOD: Collin

WOD Type: For Time

6 rounds

Carry 50-pound sandbag 400 meters

12 push presses (115 pounds)

12 box jumps (24 inch box)

12 sumo deadlift high-pulls (95 pounds)

Hero WOD: Crain

WOD Type: For Time

2 rounds

34 push-ups

50-yard sprint

34 deadlifts (135 pounds)

50-yard sprint

34 box jumps (24-inch box)

50-yard sprint

34 clean and jerks (95 pounds)

50-yard sprint

34 burpees

50-yard sprint

34 wall-ball shots (20 pound ball)

50-yard sprint

34 pull-ups

50-yard sprint

D

Hero WOD: Dae Han

WOD Type: For Time

3 rounds

Run 800 meters with a 45-pound barbell

3 15-foot rope climb

12 thrusters (135 pounds)

Hero WOD: Daniel

WOD Type: For Time

50 pull-ups

400 meter run

21 thrusters (95 pounds)

800 meter run

21 thrusters (95 pounds)

400 meter run

50 pull-ups

Hero WOD: Danny

WOD Type: AMRAP

20 minutes

30 box jump (24-inch box)

20 push presses (115 pounds)

30 pull-ups

Hero WOD: Del

WOD Type: 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

Hero WOD: Desforges

WOD Type: For Time

5 rounds

12 deadlifts (225 pounds)

20 pull-ups

12 clean and jerk (135 pounds)

20 knees to elbows

Hero WOD: DG

WOD Type: AMRAP

10 minutes

8 toes to bar

8 thrusters (35 pound dumbbell)

12 dumbbell walking lunges (35 pounds)

Hero WOD: Dobogai

WOD Type: For Time

7 rounds

8 muscle-ups

22-yard farmer carry with 50-pound dumbbells

Hero WOD: Don

WOD Type: For Time

66 deadlifts (110 pounds)

66 box jumps (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

Hero WOD: Donny

WOD Type: For Time

21-15-9-9-15-21

225 pound deadlifts

Burpees

Hero WOD: Dragon

WOD Type: For Time

Run 5k

4 minutes to find 4-rep max deadlift

Run 5k

4 minutes to find 4-rep max push jerk

Hero WOD: DT

WOD Type: For Time

5 rounds

12 deadlifts (155 pounds)

9 hang power cleans (155 pounds)

6 push jerks (155 pounds)

E

Hero WOD: Erin

WOD Type: For Time

5 rounds

15 40-pound dumbbell split cleans

21 pull-ups

F

Hero WOD: Falkel

WOD Type: AMRAP

25 minutes

8 handstand push-ups

8 box jumps (30 inch box)

1 15-foot rope climb

Hero WOD: Feeks

WOD Type: For Time

2 100-meter shuttle sprints

2 squat clean thrusters (65 pound dumbbells)

4 100-meter shuttle sprints

4 squat clean thrusters (65 pound dumbbells)

6 100-meter shuttle sprints

6 squat clean thrusters (65 pound dumbbells)

8 100-meter shuttle sprints

8 squat clean thrusters (65 pound dumbbells)

10 100-meter shuttle sprints

10 squat clean thrusters (65 pound dumbbells)

12 100-meter shuttle sprints

12 squat clean thrusters (65 pound dumbbells)

14 100-meter shuttle sprints

14 squat clean thrusters (65 pound dumbbells)

16 100-meter shuttle sprints

16 squat clean thrusters (65 pound dumbbells)

Hero WOD: Foo

WOD Type: For Time

13 bench presses (170 pounds)

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 pounds)

28 sit-ups

Hero WOD: Forrest

WOD Type: For Time

3 rounds

20 L-pull-ups

30 toes to bar

40 burpees

Run 800 meters

G

Hero WOD: Gallant

WOD Type: 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

Hero WOD: Garrett

WOD Type: For Time

3 rounds

75 squats

25 ring handstand push-ups

25 L-pull-ups

Hero WOD: Gator

WOD Type: For Time

8 rounds

5 front squats (185 pounds)

26 ring push-ups

Hero WOD: Gaza

WOD Type: For Time

5 rounds

35 kettlebell swings, 1.5 pood

30 push-ups

25 pull-ups

20 box jumps, 30-inch box

1-mile run

Hero WOD: Glen

WOD Type: For Time

30 clean and jerks (135 pounds)

Run 1 mile

10 15-foot rope climbs

Run 1 mile

100 burpees

Hero WOD: Griff

WOD Type: For Time

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

H

Hero WOD: Hall

WOD Type: For Time

5 rounds

3 cleans (225 pounds)

200 meter sprint

20 kettlebell snatches, 1.5 pood, 10 each arm

Rest 2 minutes

Hero WOD: Hamilton

WOD Type: For Time

3 rounds

Row 1000 meters

50 push-ups

Run 1000 meters

50 pull-ups

Hero WOD: Hammer

WOD Type: For Time

5 rounds

5 power cleans (135 pounds)

10 front squats (135 pounds)

5 jerks (135 pounds)

20 pull-ups

Rest 90 seconds

Hero WOD: Hansen

WOD Type: For Time

5 rounds

30 kettlebell swings (2 pood)

30 burpees

30 GHD sit ups

Hero WOD: Harper

WOD Type: AMRAP

23 minutes

9 chest-to-bar pull-ups

15 power cleans (135 pounds)

21 squats

400-meter run with a 45-pound plate

Hero WOD: Helton

WOD Type: For Time

3 rounds

Run 800 meters

30 dumbbell squat cleans (50 pounds)

30 burpees

Hero WOD: Hidalgo

WOD Type: For Time

Run 2 miles

Rest 2 minutes

20 squat cleans (135 pounds)

20 box jumps (24 inch box)

20 walking lunges with 45-pound plate held overhead

20 box jumps (24 inch box)

20 squat cleans (135 pounds)

Rest 2 minutes

Run 2 miles

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

Hero WOD: Hildy

WOD Type: For Time

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.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Hero WOD: Holbrook

WOD Type: For Time

10 rounds

5 thrusters (115 pounds)

10 pull-ups

100 meter Sprint

Rest 1 minute

Hero WOD: Holleyman

WOD Type: For Time

30 rounds

5 wall ball shots (20 pound ball)

3 handstand push-ups

1 power clean (225 pounds)

Hero WOD: Hortman

WOD Type: AMRAP

45 minutes

Run 800 meters

80 squats

8 muscle-ups

Hero WOD: Horton

WOD Type: For Time

9 rounds

9 bar muscle-ups

11 clean and jerks (155 pounds)

50-yard buddy carry

J

Hero WOD: Jack

WOD Type: AMRAP

20 minutes

10 push presses (115 pounds)

10 KB swings (1.5 pood)

10 Box jumps (24 inch box)

Hero WOD: Jag 28

WOD Type: 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

Hero WOD: Jared

WOD Type: For Time

4 rounds

Run 800 meters

40 pull-ups

70 push-ups

Hero WOD: Jason

WOD Type: For Time

100 Squats

5 muscle-ups

75 squats

10 muscle-ups

50 squats

15 muscle-ups

25 squats

20 muscle-ups

Hero WOD: JBo

WOD Type: AMRAP

28 minutes

9 overhead squats (115 pounds)

1 legless rope climb, 15-foot rope, beginning from seated

115-lb. 12 bench presses (115 pounds)

Hero WOD: Jennifer

WOD Type: AMRAP

26 minutes

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps (24 inch box)

Hero WOD: Jenny

WOD Type: AMRAP

20 minutes

20 overhead squats (45 pounds)

20 back squats (45 pounds)

400-meter run

Hero WOD: Jerry

WOD Type: For Time

Run 1 mile

Row 2K

Run 1 mile

Hero WOD: J.J.

WOD Type: For Time

1 squat cleans (185 pounds)

10 parallette handstand push-ups

2 squat cleans (185 pounds)

9 parallette handstand push-ups

3 squat cleans (185 pounds)

8 parallette handstand push-ups

4 squat cleans (185 pounds)

7 parallette handstand push-ups

5 squat cleans (185 pounds)

6 parallette handstand push-ups

6 squat cleans (185 pounds)

5 parallette handstand push-ups

7 squat cleans (185 pounds)

4 parallette handstand push-ups

8 squat cleans (185 pounds)

3 parallette handstand push-ups

9 squat cleans (185 pounds)

2 parallette handstand push-ups

10 squat cleans (185 pounds)

1 parallette handstand push-up

Hero WOD: Johnson

WOD Type: AMRAP

20 minutes

9 deadlifts (245 pounds)

8 muscle-ups

9 squat cleans (155 pounds)

Hero WOD: Jorge

WOD Type: For Time

30 GHD sit-ups

15 squat cleans (155 pounds)

24 GHD sit-ups

12 squat cleans (155 pounds)

18 GHD sit-ups

9 squat cleans (155 pounds)

12 GHD sit-ups

6 squat cleans (155 pounds)

6 GHD sit-ups

3 squat cleans (155 pounds)

Hero WOD: Josh

WOD Type: For Time

21 overhead squats (95 pounds)

42 pull ups

15 overhead squats (95 pounds)

30 pull ups

9 overhead squats (95 pounds)

18 pull ups

Hero WOD: Joshie

WOD Type: For Time

3 rounds

21 dumbbell snatches, right arm (40 pounds)

21 L-pull ups

21 dumbbell snatches, left arm (40 pounds)

21 L-pull ups

Hero WOD: JT

WOD Type: For Time

21-15-9

Handstand push ups

Ring dips

Push ups

Hero WOD: Justin

WOD Type: For Time

30-20-10

Body-weight back squats

Body-weight bench presses

Strict pull-ups

K

Hero WOD: Kevin

WOD Type: For Time

3 rounds

32 deadlifts (185 pounds)

32 hanging hip touches, alternating arms

800 meter running farmer carry (15 pound dumbbells)

Hero WOD: Klepto

WOD Type: For Time

4 rounds

27 box jumps (24 inch box)

20 burpees

11 squat cleans (145 pounds)

Hero WOD: Kutschbach

WOD Type: For Time

7 rounds

11 back squats (185 pounds)

10 jerks (135 pounds)

L

Hero WOD: Ledesma

WOD Type: AMRAP

20 minutes

5 parallette handstand push-ups

10 toes through rings

15 medicine ball cleans (20 pounds)

Hero WOD: Lee

WOD Type: For Time

5 rounds

Run 400 meters

1 deadlift (345 pounds)

3 squat cleans (185 pounds)

5 push jerks (185 pounds)

3 muscle-ups

1 15-foot rope climb

Hero WOD: Loredo

WOD Type: For Time

6 rounds

24 squats

24 push-ups

24 walking lunges

Run 400 meters

Hero WOD: Luce

WOD Type: For Time

Wearing a 20 pound vest, 3 rounds

1K run

10 muscle-ups

100 squats

Hero WOD: Luke

WOD Type: For Time

Run 400 meters

15 clean and jerks (155 pounds)

Run 400 meters

30 toes-to-bars

Run 400 meters

45 wall-ball shots (20 pound ball)

Run 400 meters

45 kettlebell swings (1.5 pood)

Run 400 meters

30 ring dips

Run 400 meters

15 weighted lunges (155 pounds)

Run 400 meters

Hero WOD: Lumberjack 20

WOD Type: For Time

20 deadlifts (275 pounds)

Run 400 meters

20 kettlebell swings (2 pood)

Run 400 meters

20 overhead squats (115 pounds)

Run 400 meters

20 burpees

Run 400 meters

20 chest-to-bar pull-ups

Run 400 meters

20 box jumps (24 inch box)

Run 400 meters

20 dumbbell squat cleans (45 pounds)

Run 400 meters

M

Hero WOD: Manion

WOD Type: For Time

7 rounds

Run 400 meters

29 back squats (135 pounds)

Hero WOD: Marco

WOD Type: For Time

3 rounds

21 pull-ups

15 handstand push-ups

9 thrusters (135 pounds)

Hero WOD: Matt

WOD Type: For Time

16 deadlifts (275 pounds)

16 hang power cleans (185 pounds)

16 push presses (135 pounds)

Run 800 meters

16 deadlifts (275 pounds)

16 hang power cleans (185 pounds)

16 push presses (135 pounds)

Run 800 meters

16 deadlifts (275 pounds)

16 hang power cleans (185 pounds)

16 push presses (135 pounds)

Hero WOD: Maupin

WOD Type: For Time

Run 800 meters

49 push-ups

49 sit-ups

49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Hero WOD: McCluskey

WOD Type: For Time

3 rounds

9 muscle-ups

15 burpee pull-ups

21 pull-ups

Run 800 meters

Hero WOD: McGhee

WOD Type: AMRAP

30 minutes

5 deadlifts (275 pounds)

13 push-ups

9 box jumps (24 inch box)

Hero WOD: Meadows

WOD Type: 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

Hero WOD: Michael

WOD Type: For Time

3 rounds

Run 800 meters

50 back extensions

50 sit-ups

Hero WOD: Moon

WOD Type: For Time

7 rounds

10 dumbbell hang split snatches, right arm (40 pounds)

1 15-foot rope climb

10 dumbbell hang split snatches, left arm (40 pounds)

1 15-foot rope climb

Hero WOD: Moore

WOD Type: AMRAP

20 minutes

1 15-foot rope climb

Run 400 meters

Max reps handstand push-up

Hero WOD: Morrison

WOD Type: For Time

50-40-30-20-10

Wall balls (20 pound ball)

Box jumps (24 inch box)

Kettlebell swings (1.5 pood)

Hero WOD: Mr. Joshua

WOD Type: For Time

5 rounds

Run 400 meters

30 GHDs

15 deadlifts (250 pounds)

Hero WOD: Murph WOD Type: For Time

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

N

Hero WOD: Nate

WOD Type: AMRAP

20 minutes

2 muscle-ups

4 handstand push-ups

8 kettlebell swings (2-pood)

Hero WOD: Ned

WOD Type: For Time

7 rounds

11 body-weight back squats

1,000-meter row

Hero WOD: Nick

WOD Type: For Time

12 rounds

10 dumbbell hang squat cleans (45 pounds)

6 handstand push-ups on dumbbells

Hero WOD: Nukes

WOD Type: Time Cap

8 minutes to complete:

1-mile run

315-pound deadlifts, max reps

Then, 10 minutes to complete:

1-mile run

225-pound power cleans, max reps

Then, 12 minutes to complete:

1-mile run

135-pound overhead squats, max reps

Hero WOD: Nutts

WOD Type: For Time

10 handstand push-ups

15 deadlifts (250 pounds)

25 box jumps (30 inch box)

50 pull-ups

100 wallballs (20 pounds, 10 inch target)

200 double-unders

Run 400 meters with a 45 pound plate

O

Hero WOD: Omar

WOD Type: For Time

10 thrusters (95 pounds)

15 bar-facing burpees

20 thrusters (95 pounds)

25 bar-facing burpees

30 thrusters (95 pounds)

35 bar-facing burpees

Hero WOD: Ozzy

WOD Type: For Time

7 rounds

11 deficit handstand push-ups

1,000-meter run

P

Hero WOD: Paul

WOD Type: For Time

5 rounds

50 double unders

35 knees to elbows

20 yards of overhead walking (185 pounds)

Hero WOD: Pheezy

WOD Type: For Time

3 rounds

5 front squats (165 pounds)

18 pull-ups

5 deadlifts (225 pounds)

18 toes-to-bar

5 push jerks (165 pounds)

18 hand-release push-ups

Hero WOD: Pike

WOD Type: For Time

5 rounds

20 thrusters (75 pounds)

10 strict ring dips

20 push-ups

10 strict handstand push-ups

50-meter bear crawl

Hero WOD: PK

WOD Type: For Time

5 rounds

10 back squats (225 pounds)

10 deadlifts (275 pounds)

400-meter sprint

Rest 2 minutes

R

Hero WOD: Rahoi

WOD Type: 12 minutes

12 box jumps (24 inch box)

6 thrusters (95 pounds)

6 bar-facing burpees

Hero WOD: Ralph

WOD Type: For Time

4 rounds

8 deadlifts (250 pounds)

16 burpees

3 15-foot rope climbs

Run 600 meters

Hero WOD: Randy

WOD Type: For Time

75 power snatches (75 pounds)

Hero WOD: Rankel

WOD Type: AMRAP

20 minutes

6 deadlifts (225 pounds)

7 burpee pull-ups

10 kettlebell swings (2 pood)

Run 200 meters

Hero WOD: René

WOD Type: For Time

7 rounds

Run 400 meters

21 walking lunges

15 pull-ups

9 burpees

Hero WOD: Ricky

WOD Type: AMRAP

20 minutes

10 pull-ups

5 dumbbell deadlift (75 pounds)

8 push-presses (135 pounds)

Hero WOD: Riley

WOD Type: For Time

Run 1.5 miles

150 burpees

Run 1.5 miles

Hero WOD: RJ

WOD Type: For Time

5 rounds

Run 800 meters

5 15-ft rope climbs

50 push-ups

Hero WOD: Robbie

WOD Type: AMRAP

25 minutes

8 freestanding handstand push-ups

1 15-foot L-sit rope climb

Hero WOD: Rocket

WOD Type: AMRAP

30 minutes

50-yard swim

10 push-ups

15 squats

Hero WOD: Roney

WOD Type: For Time

4 rounds

Run 200 meters

11 thrusters (135 pounds)

Run 200 meters

11 push presses (135 pounds)

Run 200 meters

11 bench presses (135 pounds)

Hero WOD: Roy

WOD Type: For Time

5 rounds

15 deadlifts (225 pounds)

20 box jumps (24 inch box)

25 pull-ups

Hero WOD: Ryan

WOD Type: For Time

5 rounds

7 muscle-ups

21 burpees

S

Hero WOD: Santiago

WOD Type: For Time

7 rounds

18 dumbbell hang squat cleans (35 pounds)

18 pull-ups

10 power cleans (135 pounds)

10 handstand push-ups

Hero WOD: Santora

WOD Type: For Time

3 rounds

155 pound squat cleans, 1 minute

20-foot shuttle sprints (20 feet forward + 20 feet backwards = 1 rep), 1 minute

245 pound deadlifts, 1 minute

Burpees, 1 minute

155 pound jerks, 1 minute

Rest 1 minute

Hero WOD: Scooter

WOD Type: Time Cap

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

Hero WOD: Sean

WOD Type: For Time

10 rounds

11 chest to bar pull-ups

22 front squats (75 pounds)

Hero WOD: Servais

WOD Type: 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-pound dumbbells

Hero WOD: Severin

WOD Type: For Time

50 strict pull-ups

100 push-ups, release hands from floor at the bottom

Run 5K

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

Hero WOD: Sham

WOD Type: For Time

7 rounds

11 body-weight deadlifts

100-meter sprint

Hero WOD: Shawn

WOD Type: 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.

Hero WOD: Ship

WOD Type: For Time

9 rounds

7 squat cleans (185 pounds)

8 burpee box jumps (36 inch box)

Hero WOD: Sisson

WOD Type: 20 minutes

1 15 foot rope climb

5 burpees

200-meter run

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

Hero WOD: Small

WOD Type: For Time

3 rounds

Row 1000 meters

50 burpees

50 box jumps (24 inch box)

Run 800 meters

Hero WOD: Smykowski

WOD Type: For Time

Run 6k

60 burpee pull-ups

If you’ve got body armor or a 30-pound vest, wear it.

Hero WOD: Spehar

WOD Type: For Time

100 thrusters (135 pounds)

100 chest-to-bar pull-ups

Run 6 miles

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

Hero WOD: Stephen

WOD Type: 30-25-20-15-10-5

GHD sit-ups

Back extensions

Knees to elbow

Stiff legged deadlifts (95 pounds)

Hero WOD: Strange

WOD Type: For Time

8 rounds

600 meter Run

11 weighted pull-ups (1.5 pood)

11 walking lunges, carrying 1.5 pood kettlebells

11 kettlebell thrusters (1.5 pood)

T

Hero WOD: Terry

WOD Type: 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

Hero WOD: The Seven

WOD Type: For Time

7 rounds

7 handstand push-ups

7 thrusters (135 pounds)

7 knees to elbows

7 deadlifts (245 pounds)

7 burpees

7 kettlebell swings (2 pood)

7 pull-ups

Hero WOD: Thompson

WOD Type: For Time

10 rounds

1 15-foot rope climb

29 back squats (95 pounds)

Farmer carry, 10 meters (135 pound barbells)

Begin the rope climbs seated on the floor

Hero WOD: TK

WOD Type: 20 minutes

8 strict pull-ups

8 box jumps (36 inch box)

12 kettlebell swings (2 pood)

Hero WOD: Tom

WOD Type: AMRAP

25 minutes

7 muscle-ups

11 thrusters (155 pounds)

14 toes-to-bar

Hero WOD: Tommy V

WOD Type: For Time

21 thrusters (115 pounds)

12 15-foot rope climbs

15 thrusters (115 pounds)

9 15-foot rope climbs

9 thrusters (115 pounds)

6 15-foot rope climbs

Hero wOD: Tully

WOD Type: For Time

4 rounds

Swim 200 meters

23 dumbbell squat cleans (40 pounds)

Hero WOD: Tumilson

WOD Type: For Time

8 rounds:

Run 200 meters

11 dumbbell burpee deadlifts (60 pounds)

Hero WOD: TUP

WOD Type: For Time

15-12-9-6-3

135-pound power cleans

Pull-ups

135-pound front squats

Pull-ups

Hero WOD: Tyler

WOD Type: For Time

5 rounds

7 muscle-ups

21 sumo-deadlift high-pulls (95 pounds)

W

Hero WOD: Walsh

WOD Type: For Time

4 rounds

22 burpee pull-ups

22 back squats (185 pounds)

Run 200 meters with a 45 pound plate overhead

Hero WOD: War Frank

WOD Type: For Time

3 rounds

25 muscle-ups

100 squats

35 GHD situps

Hero WOD: Weaver

WOD Type: For Time

4 rounds

10 L-pull-ups

15 push-ups

15 chest to bar pull-ups

15 push-ups

20 pull-ups

15 push-ups

Hero WOD: Weston

WOD Type: For Time

5 rounds

Row 1000 meters

200 meter Farmer carry (45 pound dumbbells)

Waiter walk, 50 meters, right arm (45 pound dumbbells)

Waiter walk, 50 meters, left arm (45 pound dumbbells)

Hero WOD: White

WOD Type: For Time

5 rounds

3 15-foot rope clim

10 toes to bar

21 walking lunges with 45 pound plate held overhead

Run 400 meters

Hero WOD: Whitten

WOD Type: For Time

5 rounds

22 kettlebell swings (2 pood)

22 box jumps (24 inch box)

Run 400 meters

22 burpees

22 wall balls (20 pound ball)

Hero WOD: Willy

WOD Type: For Time

3 rounds

Run 800 meters

5 front squats (225 pounds)

Run 200 meters

11 chest to bar pull-ups

Run 400 meters

12 kettlebell swings (2 pood)

Hero WOD: Wilmot

WOD Type: For Time

6 rounds

50 squats

25 ring dips

Hero WOD: Wittman

WOD Type: For Time

7 rounds

15 kettlebell swings (1.5 pood)

15 power cleans (95 pounds)

15 box jumps (24 inch box)

Hero WOD: Woehlke

WOD Type: For Time

3 rounds

4 jerks (185 pounds)

5 front squats (185 pounds)

6 power cleans (185 pounds)

40 pull-ups

50 push-ups

60 sit-ups

Hero WOD: Wood

WOD Type: For Time

5 rounds

Run 400 meters

10 burpee box jumps (24 inch box)

10 sumo-deadlift high-pulls (95 pounds)

10 thrusters (95 pounds)

Rest 1 minute

Z

Hero WOD: Zembiec

WOD Type: For Time

5 rounds

11 back squats (185 pounds)

7 strict burpee pull-ups

400-meter run

Hero WOD: Zeus

WOD Type: For Time

3 rounds

30 wall balls (20 pounds)

30 sumo deadlift high-pulls (75 pounds)

30 box jumps (20 inch box)

30 push presses (75 pounds)

Row 30 calories

30 push-ups

10 body weight back squats

Hero WOD: Zimmerman

WOD Type: AMRAP

25 minutes

11 chest-to-bar pull-ups

2 deadlifts (315 pounds)

10 handstand push-ups