We’ve published a more recent version of this article. Check it out here.

Since its early days, CrossFit has been honoring service men who have given their lives in service of their country and communities. From time to time, we will see a new Hero WOD released on CrossFit.com. These WODs have a reputation for being much harder than your average CrossFit workout. Many crossfitters suffer through the WODs as a way of honoring those who have paid the ultimate sacrifice.



Tattoo on Arnie Quinones back that he had done in tribute to the fallen New York firefighters from 9/11. In 2009 he died on duty. RIP. Credit: All-Voice

Difficultly Metric

We created this metric for each workout on Beyond The Whiteboard to help users get a feel for how difficult a workout is. We took a look at the percentage of people who scaled each workout. Based on that metric here are the 10 most difficult Hero WODs:

Difficulty: 90

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

Difficulty: 83

Wearing a 20 pound vest, three rounds for time of:

1K Run

10 Muscle-ups

100 Squats

Difficulty: 83

For time:

185 pound Squat clean, 1 rep

10 Parallette handstand push-ups

185 pound Squat clean, 2 reps

9 Parallette handstand push-ups

185 pound Squat clean, 3 reps

8 Parallette handstand push-ups

185 pound Squat clean, 4 reps

7 Parallette handstand push-ups

185 pound Squat clean, 5 reps

6 Parallette handstand push-ups

185 pound Squat clean, 6 reps

5 Parallette handstand push-ups

185 pound Squat clean, 7 reps

4 Parallette handstand push-ups

185 pound Squat clean, 8 reps

3 Parallette handstand push-ups

185 pound Squat clean, 9 reps

2 Parallette handstand push-ups

185 pound Squat clean, 10 reps

1 Parallette handstand push-up

Difficulty: 80

12 rounds for time of:

45 pound Dumbbell hang squat clean, 10 reps

6 Handstand push-ups on dumbbells

Difficulty: 79

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

Difficulty: 78

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225 pound Power clean, 1 rep

Difficulty: 78

Nine rounds for time of:

185 pound Squat clean, 7 reps

8 Burpee box jumps, 36″ box

Difficulty: 76

Complete as many rounds in 25 minutes as you can of:

7 Muscle-ups

155 pound Thruster, 11 reps

14 Toes-to-bar

Difficulty: 75

Two rounds for time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

Difficulty: 72

Two rounds for time of:

200 Double-unders

135 pound Overhead squat, 50 reps

50 Pull-ups

Run 1 mile

Sign Up (Free 30 Day Trial)