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
| 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 |
