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CrossFit Heroes

Die auf dieser Seite aufgelisteten CrossFit Hero WODs gehören zu den intensivsten Trainingserfahrungen, die Du erleben kannst. Sie sind konzipiert, um mit hoher Anstrengung durchgeführt werden. Unterdrücke die Angst vor der Herausforderung, konzentriere Dich auf das, was Du kannst und skaliere wo nötig.

Abbate

1 round for time
1 mile run
21 clean and jerks,155 lbs
800 m run
21 clean and jerks,155 lbs
1 mile run

Adam Brown

2 rounds for time
24 deadlifts, 295 lbs
24 box jumps, 24 inch box
24 wallballs, 20 lbs ball
24 bench press, 195 lbs
24 box jumps, 24 inch box
24 wallballs, 20 lbs ball
24 cleans, 145 lbs

Adrian

7 rounds for time
3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps, 30" box

Alexander

5 rounds for time
31 back squats, 135 lbs
12 power cleans, 185 lbs

Arnie

For time with a single 2 pood kettlebell
21 turkish getups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 turkish getups, left arm


Badger

3 rounds for time
30 squat cleans, 95 lbs
30 pullups
800 m run

Barraza

18 min AMRAP
200 m run
9 deadlifts, 275 lbs
6 burpee bar muscle ups

Bell

3 rounds for time
21 deadlifts, 185 lbs
15 pullups
9 front squats, 185 lbs

Big Sexy

5 rounds for time
6 deadlifts, 315 lbs
6 burpees
5 cleans, 225 lbs
5 chest to bar pullups
4 thrusters, 155 lbs
4 muscle ups

Blake

4 rounds for time
100 foot walking lunges with 45 lbs plate held overhead
30 Box jump, 24 inch box
20 wallballs, 20 lbs ball
10 handstand pushups

Bowen

3 rounds for time
800 m run
7 deadlifts, 275 lbs
10 burpee pullups
14 (7 each arm) single arm kettlebell thrusters, 53lbs
20 box jumps, 24 inch

Bradley

10 rounds for time
100 m sprint
10 pullups
100 m sprint
10 burpees
30 s rest

Bradshaw

10 rounds for time
3 handstand pushups
6 deadlifts, 225 lbs
12 pullups
24 double unders

Brehm

For time
10 rope climbs, 15 ft
20 back squat, 225 lbs
30 handstand pushups
40 calories row

Brenton

5 rounds for time
bear crawl 100 feet
standing broad jump, 100 feet
Do 3 burpees after every 5 broad jumps. If you’ve got a 20 lbs vest or body armor, wear it.

Brian

3 rounds for time
5 rope climbs, 15 ft
25 back squats, 185 lbs

Bruck

4 rounds for time
400 m run
24 back squats, 185 lbs
24 push jerks, 135 lbs

Bulger

10 rounds for time
150 m run
7 chest to bar pullups
7 front squats, 135 lbs
7 handstand pushups

Bull

2 rounds for time
200 double unders
50 overhead squats, 135 lbs
50 pullups
1 mile run


Cameron

For time
50 walking lunges
25 chest to bar pullups
50 box jumps, 24 inch box
25 triple unders
50 back extensions
25 ring dips
50 knees to elbows
25 wallballs "2-fer-1s", 20 lbs
50 situps
5 rope climbs, 15 ft

Capoot

For time
100 pushups
800 m run
75 pushups
1200 m run
50 pushups
1600 m run
25 pushups
2000 m run

Carse

21 - 18 - 15 - 12 - 9 - 6 - 3 for time
squat cleans, 95 lbs
double unders
deadlifts, 185 lbs
box jumps, 24"
Begin each round with a 50 m bear crawl.

Clovis

For time
10 miles run
150 burpee pullups
Partition the run and burpee pullups as needed.

Coe

10 rounds for time
10 thrusters, 95 lbs
10 ring pushups

Coffey

For time
800 m run
50 Back squat, 135 lbs
50 Bench press, 135 lbs
800 m run
35 Back squat, 135 lbs
35 Bench press, 135 lbs
800 m run
20 Back squat, 135 lbs
20 Bench press, 135 lbs
800 m run
1 muscle up

Collin

6 rounds for time
400 m sandbag carry, 50 lbs
12 push presses, 115 lbs
12 box jumps, 24 inch box
12 sumo deadlift highpulls, 95 lbs

Crain

2 rounds for time
34 pushups
50 yard sprint
34 deadlifts, 135 lbs
50 yard sprint
34 box jumps, 24 inch box
50 yard sprint
34 clean and jerks, 95 lbs
50 yard sprint
34 burpees
50 yard sprint
34 wallball shots, 20 lbs ball
50 yard sprint
34 pullups
50 yard sprint


Dae Han

3 rounds for time
800 m run with a 45 lbs barbell
3 rope climbs, 15 ft
12 thrusters, 135 lbs

Dallas 5

5 minutes of:
burpees
5 minutes of:
7 deadlifts 155 lbs
7 box jumps 24 inches
5 minutes of:
turkish getups, 40 lbs dumbbell
5 minutes of:
7 snatches 75 lbs
7 pushups
5 minutes of:
calories row
Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

Daniel

For time
50 pullups
400 m run
21 thruster, 95 lbs
800 meter run
21 thruster, 95 lbs
400 m run
50 pullups

Danny

20 min AMRAP
30 box jumps, 24 inch
20 push presses, 115 lbs
30 pullups

Del

For time
25 burpees
400 m run with a 20 lbs medball
25 weighted pullups with a 20 lbs dumbbell
400 m run with a 20 lbs medball
25 handstand pushups
400 m run with a 20 lbs medball
25 chest to bar pullups
400 m run with a 20 lbs medball
25 burpees

Desforges

5 rounds for time
12 deadlifts, 225 lbs
20 pullups
12 clean and jerks, 135 lbs
20 knees to elbows

DG

10 min AMRAP
8 toes to bar
8 thrusters, 35 pound dumbbells
12 walking lunges, 35 pound dumbbells

Dobogai

7 rounds for time
8 muscle ups
22 yard farmer carry, 50 lbs dumbbells

Don

For time
66 deadlifts, 110 lbs
66 box jumps, 24 inch box
66 kettlebell swings, 1.5 pood
66 knees to elbows
66 situps
66 pullups
66 thrusters, 55 lbs
66 wallballs, 20 lbs
66 burpees
66 double unders

Donny

For time
21 - 15 - 9 - 9 - 15 - 21
deadlifts, 225 lbs
burpees

Dragon

Post load and time
5000 m run
4 min to find 4 rep max deadlift
5000 m run
4 min to find 4 rep max push jerk

DT

5 rounds for time
12 deadlifts, 155 lbs
9 hang power cleans, 155 lbs
6 push jerks, 155 lbs

Dunn

19 min AMRAP
3 muscle ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 60 cm
On the burpees, jump over the box without touching it.

DVB

For time
1600 m run with a 20 lbs medball
then
8 rounds of
10 wallballs
1 rope ascent
then
800 m run with a 20 lbs medball
then
4 rounds of
10 wallballs
1 rope ascent
then
400 m run with a 20 lbs medball
then
2 rounds of
10 wallballs
1 rope ascent


Ethan Hawks

For time
25 deadlifts 135 / 95 lbs
25 hang power cleans 135 / 95 lbs
25 shoulder to overhead 135 / 95 lbs

Erin

5 rounds for time
15 dumbbells split cleans, 40 lbs
21 pullups


Falkel

25 min AMRAP
8 handstand pushups
8 box jumps, 30 inch box
1 rope climb, 15 ft

Feeks

For time
2 x 100 m shuttle sprint
2 squat clean thrusters, 65lbs dumbbells
4 x 100 m shuttle sprint
4 squat clean thrusters, 65lbs dumbbells
6 x 100 m shuttle sprint
6 squat clean thrusters, 65lbs dumbbells
8 x 100 m shuttle sprint
8 squat clean thrusters, 65lbs dumbbells
10 x 100 m shuttle sprint
10 squat clean thrusters, 65lbs dumbbells
12 x 100 m shuttle sprint
12 squat clean thrusters, 65lbs dumbbells
14 x 100 m shuttle sprint
14 squat clean thrusters, 65lbs dumbbells
16 x 100 m shuttle sprint
16 squat clean thrusters, 65lbs dumbbells

Foo

13 bench presses, 170lbs
Then:
20 min AMRAP
7 chest to bar pullups
77 double unders
2 squat clean thrusters, 170lbs
28 situps

Forrest

3 rounds for time
20 L pullups
30 toes to bar
40 burpees
800 m run


Gallant

For time
1 mile run with a 20 lbs medball
60 burpee pullups
800 m run with a 20 lbs medball
30 burpee pullups
400 m run with a 20 lbs medball
15 burpee pullups

Garrett

3 rounds for time
75 air squats
25 ring handstand pushups
25 L pullups

Gator

8 rounds for time
5 front squats, 185 lbs
26 ring pushups

Gaza

5 rounds for time
35 kettlebell swings, 1.5 pood
30 pushups
25 pullups
20 box jumps, 30 inch box
1 mile run

Glen

For time
30 clean and jerks, 135 lbs
1 mile run
10 rope climbs, 15 ft
1 mile run
100 burpees

Griff

For time
800 m run
400 m run backwards
800 m run
400 m run backwards


Hall

5 rounds for time
3 cleans, 225 lbs
200 m sprint
20 kettlebell snatches alternating, 1.5 pood
2 min rest

Hamilton

3 rounds for time
1000 m row
50 pushups
1000 m run
50 pullups

Hammer

5 rounds for time
5 power cleans, 135 lbs
10 front squats, 135 lbs
5 push jerks, 135 lbs
20 pullups
90 s rest

Hansen

5 rounds for time
30 kettlebell swings, 2 pood
30 burpees
30 gluteham situps

Harper

23 minutes AMRAP
9 chest to bar
15 power cleans 135lbs
21 squats
run 400 m with a 45 lbs plate

Helton

3 rounds for time
800 m run
30 squat cleans, 50 lbs dumbbells
30 burpees

Hidalgo

1 round for time
2 mile run
2 min rest
20 squat cleans, 135 lbs
20 box jumps, 24"
20 walking lunges with 45 lbs plate held overhead
20 box jumps, 24"
20 squat cleans, 135 lbs
2 min rest
2 mile run
If you’ve got a twenty pound vest or body armor, wear it.

Hildy

100 calories row
75 thrusters, 45 lbs barbell
50 pullups
75 wallballs, 20 lbs ball
100 calories row
If you’ve got a 20lbs vest or body armor, wear it.

Holbrook

10 rounds for time
5 thrusters, 115 lbs
10 pullups
100 m sprint
1 min rest
Score is your fastest and slowest round.

Holleyman

30 rounds for time
5 wallballs, 20 lbs ball
3 handstand pushups
1 power clean, 225 lbs

Hollywood

For time
2 km run
22 wallballs, 30 lbs
22 muscle-ups
22 wallballs, 30 lbs
22 power cleans, 185 lbs
22 wallballs, 30 lbs
2 km run

Hortman

45 min AMRAP
800 m run
80 squats
8 muscle ups

Horton

9 rounds for time with a partner of
9 bar muscle-ups
11 clean and jerks, 155 lbs
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Hotshots 19

6 rounds for time
30 squats
19 power cleans, 135 pound
7 strict pullups
400 m run


Jack

20 min AMRAP
10 push presses, 115 lbs (85#-w)
10 kettlebell swings, 1.5 pood (1 pood-w)
10 box jumps, 24 inch box (20 inch box – w)

Jag 28

1 round for time
800 m run
28 kettlebell swings, 2 pood
28 strict pullups
28 kettlebell clean and jerks, 2 pood each
28 strict pullups
800 m run

Jared

4 rounds for time
800 m run
40 pullups
70 pushups

Jason

For time
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

JBO

28 min AMRAP
9 overhead squats, 115-lbs
1 legless rope climb beginning from seated, 15 ft
12 bench presses, 115 lbs

Jennifer

26 min AMRAP
10 pullups
15 kettlebell swings, 1.5 pood
20 box jumps, 24 inch box

Jenny

20 min AMRAP
20 overhead squats, 45 lbs
20 back squats, 45 lbs
400 m run

Jerry

For time
1 mile run
2000 m row
1 mile run

J.J.

For time
1 squat clean, 185 pound
10 parallette handstand pushups
2 squat cleans, 185 pound
9 parallette handstand pushups
3 squat cleans, 185 pound
8 parallette handstand pushups
4 squat cleans, 185 pound
7 parallette handstand pushups
5 squat cleans, 185 pound
6 parallette handstand pushups
6 squat cleans, 185 pound
5 parallette handstand pushups
7 squat cleans, 185 pound
4 parallette handstand pushups
8 squat cleans, 185 pound
3 parallette handstand pushups
9 squat cleans, 185 pound
2 parallette handstand pushups
10 squat cleans, 185 pound
1 parallette handstand pushup

Johnson

20 min AMRAP
9 deadlift, 245 lbs
8 muscle ups
9 squat cleans, 155 lbs

Jorge

For time
30 GHD situps
15 squat cleans, 155 lbs
24 GHD situps
12 squat cleans, 155 lbs
18 GHD situps
9 squat cleans, 155 lbs
12 GHD situps
6 squat cleans, 155 lbs
6 GHD situps
3 squat cleans, 155 lbs

Josh

For time
21 overhead squats, 95 lbs
42 pullups
15 overhead squats, 95 lbs
30 pullups
9 overhead squats, 95 lbs
18 pullup

Joshie

3 rounds for time
21 dumbbell squat snatches right arm, 40 lbs
21 L pullups
21 dumbbell squat snatches left arm, 40 lbs
21 L pullups

JT

21 - 15 - 9 for time
handstand pushups
ring dips
pushups

Justin

30 - 20 - 10 reps for time
bodyweight back squats
bodyweight bench presses
strict pullups


Kalsu

100 thrusters for time
At the beginning of every minute perform 5 burpees

Kevin

3 rounds for time
32 deadlifts, 185-lbs
32 hanging hip touches, alternating
800 m running farmer carry, 15-lbs dumbbells

Klepto

4 rounds for time
27 box jumps, 24″ box
20 burpees
11 squat cleans, 145 lbs

Kutschbach

7 rounds for time
11 back squats, 185 lbs
10 push jerks, 135 lbs


Ledesma

20 minutes AMRAP
5 parallette handstand pushups
10 toes through rings
15 medball cleans, 20 lbs

Lee

5 rounds for time
400 m run
1 deadlift, 345 lbs
3 squat cleans, 185 lbs
5 push jerks, 185 lbs
3 muscle ups
1 rope climb, 15 ft

Liam

For time
800 m run with a 45 lbs plate
100 toes to bars
50 front squats, 155 lbs
10 rope climbs, 15 ft
800 m run with a 45 lbs plate
Partition the toes to bars, front squats and rope climbs as needed. Start and finish with the run.

Loredo

6 rounds for time
24 squats
24 pushups
24 walking lunges
400 m run

Luce

3 rounds for time
1000 m run
10 muscle ups
100 squats
wearing a 20 lbs vest

Luke

For time
400 m run
15 clean and jerks, 155lbs
400 m run
30 toes to bars
400 m run
45 wallballs, 20lbs ball
400 m run
45 kettlebell swings, 1.5 pood
400 m run
30 ring dips
400 m run
15 weighted lunges, 155-lbs
400 m run

Lumberjack 20

20 deadlifts (275lbs/185lbs)
400 m run
20 kettlebell swings (2pood/1.5pood)
400 m run
20 overhead squats (115lbs/75lbs)
400 m run
20 burpees
400 m run
20 chest to bar pullups
400 m run
20 box jumps (24″/20″)
400 m run
20 dumbbell squat cleans (45lbs/30lbs each)
400 m run


Manion

7 rounds for time
400 m run
29 back squats, 135 lbs

Manuel

5 rounds for time
3 min rope climbs
2 min squats
2 min pushups
3 min to run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Marco

3 rounds for time
21 pullups
15 handstand pushups
9 thrusters, 135 lbs

Marston

20 min AMRAP
1 deadlift, 405 lbs
10 toes to bars
15 bar facing burpees

Matt

For time
16 deadlifts, 275 lbs
16 hang power cleans, 185 lbs
16 push presses, 135 lbs
800 m run
16 deadlifts, 275 lbs
16 hang power cleans, 185 lbs
16 push presses, 135 lbs
800 m run
16 deadlifts, 275 lbs
16 hang power cleans, 185 lbs
16 push presses, 135 lbs

Maupin

4 rounds for time of
800 m run
49 pushups
49 situps
49 squats

McCluskey

3 rounds for time
9 muscle ups
15 burpee pullups
21 pullups
800 m run
If you’ve got a 20 lbs vest or body armor, wear it.

McGhee

30 min AMRAP
5 deadlifts, 275 lbs
13 pushups
9 box jumps, 24 inch box

Meadows

1 round for time
20 muscle ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 ring handstand pushups
35 ring rows
40 ring pushups

Michael

3 rounds for time
800 m run
50 back extensions
50 situps

Miron (Miroslaw Lucki)

5 rounds for time
800 m run
23 back squats, 0,75 x body weight
13 deadlifts, 1,5 x body weight

Moon

7 rounds for time
10 dumbbell hang split snatches right arm, 40 lbs
1 rope climb, 15 ft
10 dumbbell hang split snatches left arm, 40 lbs
1 rope climb, 15 ft
Alternate feet in the split snatch sets.

Moore

20 min AMRAP
1 rope climb, 15 ft
400 m run
max rep handstand pushups
Score number of handstand pushups completed for each round.

Moose

1000 m row
then 10 rounds
7 bar facing burpees
3 thrusters (95#/65#)
then
1200 m run (with weighted vest or medball 20lbs/14lbs)

Morrison

50 - 40 - 30 - 20 - 10 for time
wallballs, 20 lbs ball
box jumps, 24 inch box
kettlebell swings, 1.5 pood

Mr. Joshua

5 rounds for time
400 m run
30 gluteham situps
15 deadlifts, 250 lbs

Murph

For time
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Partition the pullups, pushups, and squats as needed. If you've got a twenty lbs vest or body armor, wear it.


Nate

20 min AMRAP
2 muscle ups
4 handstand pushups
8 kettlebell swings, 2 pood

Ned

7 rounds for time
11 bodyweight back squats
1000 m row

Nick

12 rounds for time
10 dumbbell hang squat cleans, 45 lbs
6 handstand pushups on dumbbells

Nickman

With a 55 lbs and 35 lbs dumbbell
10 rounds for time
200 m farmers carry with both dumbbells
10 weighted pullups, 35 lbs
20 dumbbell power snatches alternating, 55 lbs

Nukes

8 minutes to complete
1 mile run
max reps deadlifts, 315lbs
then 10 minutes to complete
1 mile run
max reps power cleans, 225lbs
then, 12 minutes to complete
1 mile run
max reps overhead squats, 135-lbs

Nutts

For time
10 handstand pushups
15 deadlifts, 250 lbs
25 box jumps, 30 inch box
50 pullups
100 wallballs, 20 lbs, 10'
200 double unders
400 m run with a 45lb plate


Omar

For time
10 thrusters, 95 pound barbell
15 bar facing burpees
20 thrusters, 95 lbs barbell
25 bar facing burpees
30 thrusters, 95 lbs barbell
35 bar facing burpees

Ozzy

7 rounds for time
11 deficit handstand pushups
1000 m run


Pat

6 rounds for time
25 pullups
50 ft. front-rack lunge, 75 lbs
25 pushups
50 ft. front-rack lunge, 75 lbs
Wear a 20 lbs vest

Paul

5 rounds for time
50 double unders
35 knees to elbows
20 yards overhead walk, 185 lbs

Paul Pena

7 rounds for time
100 m sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24 inch
Rest 3 minutes

Post time for each round.

Pheezy

3 rounds for time
5 front squats, 165 lbs
18 pullups
5 deadlifts, 225 lbs
18 toes to bar
5 push jerks, 165 lbs
18 hand release pushups

Pike

5 rounds for time
20 thrusters, 75 lbs
10 strict ring dips
20 pushups
10 strict handstand pushups
50 m bear crawl

PK

5 rounds for time
10 back squats, 225 lbs
10 deadlifts, 275 lbs
400 m sprint
Rest 2 minutes


Rahoi

12 min AMRAP
12 box jumps, 24 inches
6 thruster, 95 lbs
6 bar facing burpees

Ralph

4 rounds for time
8 deadlifts, 250 lbs
16 burpees
3 rope climbs, 15 ft
600 m run

Randy

For time
75 power snatches, 75 lbs

Rankel

20 min AMRAP
6 deadlifts, 225 lbs
7 burpee pullups
10 kettlebell swings, 2 pood
200 m run

René

7 rounds for time
400 m run
21 walking lunges
15 pullups
9 burpees
If you have a 20 lbs weight vest or body armor, wear it.

Rich

For time
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pullups
100 m sprint
Then, 13 squat cleans, 155 lbs

Ricky

20 min AMRAP
10 pullups
5 dumbbell deadlifts, 75 lbs
8 push presses, 135 lbs

Riley

For time
1.5 miles run
150 burpees
1.5 miles run
If you’ve got a weight vest or body armor, wear it.

RJ

5 rounds for time
800 m run
5 rope climbs, 15 ft
50 pushups

Robbie

25 min AMRAP
8 freestanding handstand pushups
1 L-sit rope climb, 15 ft

Rocket

30 min AMRAP
50 yard swim
10 pushups
15 squats

Roney

4 rounds for time
200 m run
11 thrusters, 135 lbs
200 m run
11 push presses, 135 lbs
200 m run
11 bench presses, 135 lbs

Roy

5 rounds for time
15 deadlifts, 225 lbs (women 155 lbs)
20 box jumps, 24 inch box
25 pullups

Ryan

5 rounds for time
7 muscle ups
21 burpees
Each burpee terminates with a jump 12 inches above max standing reach


Santiago

7 rounds for time
18 dumbbell hang squat cleans, 35 lbs
18 pullups
10 power cleans, 135 lbs
10 handstand pushups

Santora

3 rounds for reps
1 min squat cleans, 155 lbs
1 min shuttle sprints, (20' forward + 20' backwards = 1 rep)
1 min deadlifts, 245 lbs
1 min burpees
1 min push jerks, 155 lbs
1 min rest

Schmalls

800 m run
then 2 rounds
50 burpees
40 pullups
30 pistols alternating
20 kettlebell swings, 1.5 pood
10 handstand pushups
then
800 m run

Scooter

On a 35 minute clock with a partner
30 min AMRAP (rounds)
30 double unders
15 pullups
15 pushups
100 m sprint

Then, 5 minutes to find a 1-rep-max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Scotty

11 min AMRAP
5 deadlifts, 315 lbs
18 wallballs, 20 lbs
17 burpees over the bar

Sean

10 rounds for time
11 chest to bar pullups
22 front squats, 75 lbs

Servais

For time
1.5 miles run
Then, 8 rounds of
19 pullups
19 pushups
19 burpees
Then,
400 m sandbag carry (heavy)
1 mile farmers carry with 45 lbs dumbbells

Severin

50 strict pullups
100 pushups, release hands from floor at the bottom
5000 m run
If you’ve got a twenty pound vest or body armor, wear it.

Sham

7 rounds for time
11 bodyweight deadlifts
100 m sprint

Shawn

Run 5 miles for time
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 pushups before beginning the next 5 minute run interval.
Post time and number of intervals to complete the 5 miles to comments.

Ship

9 rounds for time
7 squat cleans, 185 lbs
8 burpee box jumps, 36" box

Sisson

20 minutes AMRAP
1 15 foot rope climb
5 burpees
200 m run

Small

3 rounds for time
1000 m row
50 burpees
50 box jumps, 24" box
800 m run

Smykowski

For time
6000 m run
60 burpee pullups
If you've got body armor or a thirty pound vest, wear it.

Spehar

100 thrusters, 135 lbs
100 chest to bar pullups
6 miles run

Stephen

30 - 25 - 20 - 15 - 10 - 5 for time
GHD situps
back extensions
knees to elbow
stiff legged deadlifts, 95 lbs

Strange

8 rounds for time
600 m run
11 weighted pullups, 1.5 pood
11 walking lunge steps, carrying 1.5 pood kettlebells
11 kettlebell thrusters, 1.5 pood


Taylor

4 rounds for time
400 m run
5 burpee muscle ups
If you've got a 20-lbs vest or body armor, wear it.

Terry

For time
1 mile run
100 pushups
100 m bear crawl
1 mile run
100 m bear crawl
100 pushups
1 mile run

The Seven

7 rounds for time
7 handstand pushups
7 thrusters, 135 lbs
7 knees to elbows
7 deadlifts, 245 lbs
7 burpees
7 kettlebell swings, 2 pood
7 pullups

Thompson

10 rounds for time
1 rope climb, 15 ft
29 back squats, 95 lbs
10 m barbells farmer carry, 135 lbs

Tiff

25 min AMRAP
1.5 miles run
Then perform as many rounds as possible of:
11 chest to bar
7 hang squat cleans, 155 lbs
7 push presses, 155 lbs

TK

20 min AMRAP
8 strict pullups
8 box jumps, 36″ box
12 kettlebell swings, 2 pood

Tom

25 min AMRAP
7 muscle ups
11 thrusters, 155 lbs
14 toes to bar

Tommy V

For time
21 thrusters, 115 lbs
12 rope climbs, 15 ft
15 thrusters, 115 lbs
9 rope climbs, 15 ft
9 thrusters, 115 lbs
6 rope climbs, 15 ft

Tully

4 rounds for time
200 m swim
23 dumbbell squat cleans, 40 lbs

Tumilson

8 rounds for time
200 m run
11 dumbbell burpee deadlifts, 60 lbs each

T.U.P.

15 - 12 - 9 - 6 - 3 for time
power cleans 135 lbs
pullups
front squats 135 lbs
pullups

Tyler

5 rounds for time
7 muscle ups
21 sumo deadlift highpulls,95 lbs


Walsh

4 rounds for time
22 burpee pullups
22 back squats, 185 lbs
200 m run with a 45 plate plate overhead

War Frank

3 rounds for time
25 muscle ups
100 squats
35 GHD situps

Weaver

4 rounds for time
10 L pullups
15 pushups
15 chest to bar pullups
15 pushups
20 pullups
15 pushups

Wes

For time 800 m run with a 25 lbs plate
then
14 rounds
5 strict pullups
4 burpee box jumps, 24 inch
3 cleans, 185 lbs
then
800 m run with a 25 lbs plate

Weston

5 rounds for time
1000 m row
200 m farmer carry, 45 lbs dumbbells
50 m dumbbell waiter walk, right arm, 45 lbs
50 m dumbbell waiter walk, left arm, 45 lbs

White

5 rounds for time
3 rope climbs, 15 ft
10 toes to bar
21 walking lunges with 45 lbs plate held overhead
400 m run

Whitten

5 rounds for time
22 kettlebell swings, 2 pood
22 box jumps, 24 inch box
400 m run
22 burpees
22 wallballs, 20 lbs ball

Willy

3 rounds for time
800 m run
5 front squats, 225 lbs
200 m run
11 chest to bar pullups
400 m run
12 kettlebell swings, 2 pood

Wilmot

6 rounds for time
50 squats
25 ring dips

Wittman

7 rounds for time
15 kettlebell swings, 1.5 pood
15 power cleans, 95 lbs
15 box jumps, 24" box

Woehlke

3 rounds for time
4 push jerks, 185 lbs
5 front squats, 185 lbs
6 power cleans, 185 lbs
40 pullups
50 pushups
60 situps

Wood

5 rounds for time
400 m run
10 burpee box jumps, 24"
10 sumo deadlift highpulls, 95 lbs
10 thrusters, 95 lbs
1 min rest

Wyk

5 rounds for time
5 front squats, 225 lbs
5 rope climbs, 15 ft
400 m run with a 45lbs plate


Zembiec

5 rounds for time
11 back squats, 185 lbs
7 strict burpee pullups
400 m run

Zeus

3 rounds for time
30 wallballs, 20 lbs ball
30 sumo deadlift highpull, 75 lbs
30 box jumps, 20″ box
30 push presses, 75 lbs
30 calories row
30 pushups
10 back squats, body weight

Zimmerman

25 min AMRAP
11 chest to bar pullups
2 deadlifts, 315 lbs
10 handstand pushups


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