Crossfit Hero Workouts

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  • 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
For Time Overhead Squat Turkish Get Up
  • Hero WOD: Badger
  • WOD Type: For Time
  • 3 rounds
  • 30 reps of squat cleans (95 pounds)
  • 30 pull-ups
  • Run 800 meters
For Time Barbell Clean Pull Ups Run
  • Hero WOD: Brian
  • WOD Type: For Time
  • 3 rounds
  • 5 15-foot rope climbs
  • 25 reps of back squats (185 pounds)
For Time Back Squat Rope Climbs
  • 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
For Time Chest To Bar Front Squat Hand Stand Push Ups Pull Ups Push Ups Run
  • 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
For Time Box Jumps Chest To Bar Knees To Elbows Lunges Pull Ups Ring Dips Rope Climbs Sit Ups
  • 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
For Time Push Ups Run
  • 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
For Time Barbell Clean Bear Crawl Box Jumps Deadlift Double Unders
  • 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
For Time Back Squat Bench Press Muscle Ups Run
  • 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
For Time Pull Ups Run Thrusters
  • 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
For Time Burpees Chest To Bar Hand Stand Push Ups Pull Ups Push Ups Run
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