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Hero WODs

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The Hero WODs from CrossFit are named after Heros who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves.

The Heroes

The Hero WODs Explained
WOD Task Notes
JT Handstand Push-ups, Ring Dips, Push-ups 21-15-9 reps, for time
Michael Run 800 meters, 50 Back Extensions, 50 Sit-ups 3 rounds for time
Murph 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If twenty pound vest or body armor available, wear it.
Daniel 50 Pull-ups, 400 meter run, 95 pound Thruster @ 21 reps, 800 meter run, 95 pound Thruster @ 21 reps, 400 meter run, 50 Pull-ups For time.
Josh 95 pound Overhead Squat @ 21 reps, 42 Pull-ups, 95 pound Overhead squat @ 15 reps, 30 Pull-ups, 95 pound Overhead squat @ 9 reps, 18 Pull-ups For time.
Jason 100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups For time.
Badger 95 pound Squat Clean @ 30 reps, 30 Pull-ups, Run 800 meters 3 rounds for time
Joshie 40 pound Dumbbell Snatch @ 21 reps (right arm), 21 L Pull-ups, 40 pound Dumbbell Snatch @ 21 reps (left arm), 21 L Pull-ups. 3 rounds for time. The snatches are full squat snatches.
Nate 2 Muscle-ups, 4 Handstand Push-ups, 8 2-Pood Kettlebell Swings As many rounds as possible in 20 minutes.
Randy 75 lb Power Snatch, 75 reps For time.
Tommy V 115 lb Thruster/21 reps, 15 ft Rope Climb/12 ascents, 115 lb Thruster/15 reps, 15 ft Rope Climb/9 ascents, 115 lb Thruster/9 reps, 15 ft Rope Climb/6 ascents For time.
Griff Run 800 meters, Run 400 meters backwards, Run 800 meters, Run 400 meters backwards For time
Ryan 7 Muscle-ups, 21 Burpees 5 rounds for time. Each burpee terminates with a jump one foot above max standing reach.
Erin 40 lb Dumbbell Split Clean/15 reps, 21 Pull-ups 5 rounds for time.
Mr. Joshua Run 400 meters, 30 Glute-Ham Sit-ups, 250 lb Deadlift/15 reps 5 rounds for time

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