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RUN (RUNNING) WODS
More info: About Run (Running)
MURPH
CrossFit Hero WOD
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
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Run (Running), Air Squat, Pull-Up, Push-Up, Weighted W…
LOREDO
CrossFit Main Site Hero WOD
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
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Run (Running), Air Squat, Lunge, Push-Up
HELEN
CrossFit Benchmark WOD
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
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Run (Running), Kettlebell Swing, Pull-Up
NANCY
CrossFit "Girl" Benchmark WOD
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)
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Run (Running), Overhead Squat
CUSTOM WORKOUT PROGRAM
Have an individualized training
program crafted for you.
Designed around you, your goals,
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committed to your success.
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THE LONGEST MILE
Benchmark WOD
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
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Run (Running), Air Squat, Burpee, Push-Up, Sit-Up
31 HEROES
Hero WOD
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400 meter Sandbag Run (45/25 lb)
Partners switch after each Run.
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Run (Running), Box Jump, Rope Climb, Thruster, Weighte…
LUMBERJACK 20
CrossFit Hero WOD
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
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Run (Running), Box Jump, Burpee, Clean, Deadlift, Kettle…
ANNA
CrossFit Aldermaston Memorial WOD
For Time (with a Partner)
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run
Repeat back up the ladder to the top.
Wear a Weight Vest (10 kg).
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Run (Running), Box Jump, Burpee, Kettlebell Swing, Lung…
HOTSHOTS 19
CrossFit Hero WOD
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run
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Run (Running), Air Squat, Clean, Pull-Up
KELLY
CrossFit "Girl" Benchmark WOD
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
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Run (Running), Box Jump, Wall Ball Shot
BERT
CrossFit Hero WOD
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
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Run (Running), Air Squat, Burpee, Lunge, Push-Up
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FATAL 40
Benchmark WOD
For Time
40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep
movement
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Run (Running), Air Squat, Box Jump, Burpee, Clean, Dea…
HEY BUDDY
CrossFit Waldwick Hero WOD for C. Goodell
For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run
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Run (Running), Air Squat, Burpee, Lunge, Sit-Up
DEE
CrossFit Jackson Hero WOD
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
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Run (Running), Air Squat, Burpee, Push-Up
TRIPLE 3
2014 CrossFit Games/2018 Regionals WOD
For Time
3,000 meter Row
300 Double-Unders
3 mile Run
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Run (Running), Double-Under, Row (Rowing)
CONTACT 22 FINALE
"Contact 22" Virtual WOD Challenge Event Finale
For Time
200 meter Run
22 Snatches (95/65 lb)
22 Pull-Ups
22 Medicine Ball Cleans (20/14 lb)
22 Elbow Plank to Push-Ups
22 Wall Ball Shots (20/14 lb)
22 Deadlifts (95/65 lb)
22 Air Squats
22 Overhead Walking Lunges (45/25 lb plate)
22 Box Jumps (24/20 in)
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (95/65 lb)
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
2 Rope Climbs
22 Overhead Squats (96/65 lb)
22 Kettlebell Swings (1.5/1 pood)
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Run (Running), Air Squat, Back Squat, Box Jump, Burpee,…
9/11 TRIBUTE
Memorial/Tribute WOD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
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Run (Running), Box Jump, Clean, Deadlift, Handstand Pu…
EVA
CrossFit "Girl" Benchmark WOD
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
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Run (Running), Kettlebell Swing, Pull-Up
EL PASO 23
Wild!re CrossFit Memorial WOD
8 Rounds for Time
3 Power Cleans (185/125 lb)
23 Kettlebell Swings (53/35 lb)
9 Burpees
15 Deadlifts (185/125 lb)
200 meter Run
Time Cap: 45 minutes
! To-Do " Favorites # Add to...
Run (Running), Burpee, Clean, Deadlift, Kettlebell Swing
WHITTEN
Hero WOD
5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
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Run (Running), Box Jump, Burpee, Kettlebell Swing, Wall …
LINDSAY
CrossFit Cabra Memorial WOD
For Time
24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55 lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35 lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14 lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches (53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans (75/55 lb)
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Box Jump, Box Step-Up, Burpe…
MURPH
CrossFit Hero WOD
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Pull-Up, Push-Up, Weighted W…
LOREDO
CrossFit Main Site Hero WOD
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
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Run (Running), Air Squat, Lunge, Push-Up
HELEN
CrossFit Benchmark WOD
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
! To-Do " Favorites # Add to...
Run (Running), Kettlebell Swing, Pull-Up
NANCY
CrossFit "Girl" Benchmark WOD
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)
! To-Do " Favorites # Add to...
Run (Running), Overhead Squat
CUSTOM WORKOUT PROGRAM
Have an individualized training
program crafted for you.
Designed around you, your goals,
& your equipment.
From a highly-trained coach
committed to your success.
Pick Your Coach
THE LONGEST MILE
Benchmark WOD
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Burpee, Push-Up, Sit-Up
31 HEROES
Hero WOD
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400 meter Sandbag Run (45/25 lb)
Partners switch after each Run.
! To-Do " Favorites # Add to...
Run (Running), Box Jump, Rope Climb, Thruster, Weighte…
LUMBERJACK 20
CrossFit Hero WOD
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
! To-Do " Favorites # Add to...
Run (Running), Box Jump, Burpee, Clean, Deadlift, Kettle…
ANNA
CrossFit Aldermaston Memorial WOD
For Time (with a Partner)
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run
Repeat back up the ladder to the top.
Wear a Weight Vest (10 kg).
! To-Do " Favorites # Add to...
Run (Running), Box Jump, Burpee, Kettlebell Swing, Lung…
HOTSHOTS 19
CrossFit Hero WOD
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Clean, Pull-Up
KELLY
CrossFit "Girl" Benchmark WOD
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
! To-Do " Favorites # Add to...
Run (Running), Box Jump, Wall Ball Shot
BERT
CrossFit Hero WOD
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Burpee, Lunge, Push-Up
5X MORE WODS
Thousands More
Workouts and
Daily Inspiration.
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FATAL 40
Benchmark WOD
For Time
40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep
movement
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Box Jump, Burpee, Clean, Dea…
HEY BUDDY
CrossFit Waldwick Hero WOD for C. Goodell
For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Burpee, Lunge, Sit-Up
DEE
CrossFit Jackson Hero WOD
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
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Run (Running), Air Squat, Burpee, Push-Up
TRIPLE 3
2014 CrossFit Games/2018 Regionals WOD
For Time
3,000 meter Row
300 Double-Unders
3 mile Run
! To-Do " Favorites # Add to...
Run (Running), Double-Under, Row (Rowing)
CONTACT 22 FINALE
"Contact 22" Virtual WOD Challenge Event Finale
For Time
200 meter Run
22 Snatches (95/65 lb)
22 Pull-Ups
22 Medicine Ball Cleans (20/14 lb)
22 Elbow Plank to Push-Ups
22 Wall Ball Shots (20/14 lb)
22 Deadlifts (95/65 lb)
22 Air Squats
22 Overhead Walking Lunges (45/25 lb plate)
22 Box Jumps (24/20 in)
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (95/65 lb)
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
2 Rope Climbs
22 Overhead Squats (96/65 lb)
22 Kettlebell Swings (1.5/1 pood)
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Back Squat, Box Jump, Burpee,…
9/11 TRIBUTE
Memorial/Tribute WOD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
! To-Do " Favorites # Add to...
Run (Running), Box Jump, Clean, Deadlift, Handstand Pu…
EVA
CrossFit "Girl" Benchmark WOD
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
! To-Do " Favorites # Add to...
Run (Running), Kettlebell Swing, Pull-Up
EL PASO 23
Wild!re CrossFit Memorial WOD
8 Rounds for Time
3 Power Cleans (185/125 lb)
23 Kettlebell Swings (53/35 lb)
9 Burpees
15 Deadlifts (185/125 lb)
200 meter Run
Time Cap: 45 minutes
! To-Do " Favorites # Add to...
Run (Running), Burpee, Clean, Deadlift, Kettlebell Swing
WHITTEN
Hero WOD
5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
! To-Do " Favorites # Add to...
Run (Running), Box Jump, Burpee, Kettlebell Swing, Wall …
LINDSAY
CrossFit Cabra Memorial WOD
For Time
24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55 lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35 lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14 lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches (53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans (75/55 lb)
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Box Jump, Box Step-Up, Burpe…
GLEN
CrossFit Hero WOD
For Time
30 Clean-and-Jerks (135/95 lb)
1 mile Run
10 Rope Climbs (15 ft)
1 mile Run
100 Burpees
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Run (Running), Burpee, Clean, Jerk, Rope Climb
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JENKINS
CrossFit NW1 Hero WOD
AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
! To-Do " Favorites # Add to...
Run (Running), Burpee, Kettlebell Swing, Pull-Up, Push-Up
NICOLE
CrossFit "Girl" Benchmark WOD
AMRAP in 20 minutes
400 meter Run
Max Pull-Ups
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Run (Running), Pull-Up
CHUCK HEAVY
CrossFit 317 Hero WOD
For Time
1 mile Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
1 mile Row
! To-Do " Favorites # Add to...
Run (Running), Push-Up, Row (Rowing), Thruster
RENÉ
CrossFit Hero WOD
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14 lb)
! To-Do " Favorites # Add to...
Run (Running), Burpee, Lunge, Pull-Up
MURPH DEMARCATION
Kobalt Performance Partner WOD
For Time (with a Partner)
Buy-In: 1,000 meter Row
800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)
Buy-Out: 1,000 meter Row
Wear a Weight Vest (20/14 lb), except on the
Row
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Pull-Up, Push-Up, Row (Rowing)
ANDREW HARPER
CrossFit Fallow Hero WOD
For Time
Cash-In: 1,000 meter Run
4 Rounds of:
28 Burpees
28 Pull-Ups
28 Kettlebell Swings (24/16 kg)
28 AbMat Sit-Ups
28 Air Squats
28 Push-Ups
28 Alternating Jumping Lunges
28 Double-Unders
Cash-Out: 1,000 meter Run
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Burpee, Double-Under, Kettleb…
YVONNE
411 CrossFit Memorial WOD
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (2x50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Med Ball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (2x50/30 lb)
400 meter Run with Partner
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Burpee, Kettlebell Swing, Push…
JERRY
CrossFit Hero WOD
For Time
1 mile Run
2,000 meter Row
1 mile Run
! To-Do " Favorites # Add to...
Run (Running), Row (Rowing)
MANION
CrossFit Hero WOD
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
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Run (Running), Back Squat
ALICE
Tribute WOD for Alice Elderton
4 Rounds for Time (with a Partner)
300 meter Run (together)
30 Power Cleans (30 kg)
30 Burpees
30 calorie Air Bike
30 Air Squats
30 Alternating Lunges
30 calories Air Bike
30 Deadlifts (30 kg)
30 Ball Slams (9/6 kg)
30 calorie Air Bike
Buy-Out: 300 AbMat Sit-Ups
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Run (Running), Air Biking/Assault Biking, Air Squat, Ball S…
BADGER
CrossFit Hero WOD
3 Round For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
! To-Do " Favorites # Add to...
Run (Running), Clean, Pull-Up
MARINE 16
Coastal Fitness / Team RWB Memorial WOD
Eight 2-minute AMRAPs in 16 minutes
AMRAP from 0:00-2:00
20 meter Sprint
16 Burpees
AMRAP from 2:00-4:00:
20 meter Sprint
16 Push-Ups
AMRAP from 4:00-6:00:
20 meter Sprint
16 Air Squats
AMRAP from 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
AMRAP from 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
AMRAP from 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
AMRAP from 12:00-14:00:
20 meter Sprint
16 High Knees
AMRAP from 14:00-16:00:
20 meter Sprint
16 Tuck Jumps
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Run (Running), Air Squat, Burpee, Jumping Jack, Lunge, …
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MAUPIN
CrossFit Hero WOD
4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
! To-Do " Favorites # Add to...
Run (Running), Air Squat, Push-Up, Sit-Up
TUDER
CrossFit Mobile Hero WOD
For Time (with a Partner)
1 mile Run (together)
31 Push-Ups (each)
Then, 20 Rounds of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
31 Push-Ups (each)
1 mile Run (together)
! To-Do " Favorites # Add to...
Run (Running), Clean, Deadlift, Front Squat, Jerk, Push-Up
BOWEN
CrossFit Hero WOD
3 Rounds For Time
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (1.5/1
pood)
20 Box Jumps (24/20 in)
! To-Do " Favorites # Add to...
Run (Running), Box Jump, Burpee, Deadlift, Pull-Up, Thr…
RILEY
CrossFit Hero WOD
For Time
1.5 mile Run
150 Burpees
1.5 mile Run
Wear a Weight Vest (20/14 lb)
! To-Do " Favorites # Add to...
Run (Running), Burpee
ANDY
CrossFit Hero WOD
For Time
25 Thrusters (115/85 lb)
50 Box Jumps (24/20 in)
75 Deadlifts (115/85 lb)
1.5 mile Run
75 Deadlifts (115/85 lb)
50 Box Jumps (24/20 in)
25 Thrusters (115/85 lb)
Wear a Weight Vest (20/14 lb)
! To-Do " Favorites # Add to...
Run (Running), Box Jump, Deadlift, Thruster
ABBATE
CrossFit Hero WOD
For Time
1 mile Run
21 Clean-and-Jerks (155/105 lb)
800 Meter Run
21 Clean-and-Jerks (155/105 lb)
1 mile Run
! To-Do " Favorites # Add to...
Run (Running), Clean, Jerk
CARDIO
by Pete Marjamaa
For time
1 mile run
100 calorie air bike
100 calorie ski
100 calorie row
1 mile run
! To-Do " Favorites # Add to...
Run (Running), Air Biking/Assault Biking, Row (Rowing), S…
Learn more
CLOVIS
CrossFit Hero WOD
For Time
10 mile Run
150 Burpee Pull-Ups
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Run (Running), Burpee, Pull-Up
REZK
Duque Fitness Academy Memorial WOD
For Time
800 meter Run
21 Thrusters (45/25 kg)
21 Push-Ups
21 Box Jumps (24/20 in)
600 meter Run
15 Thrusters (45/25 kg)
15 Push-Ups
15 Box Jumps (24/20 in)
400 meter Run
9 Thrusters (45/25 kg)
9 Push-Ups
9 Box Jumps (24/20 in)
200 meter Run
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Run (Running), Box Jump, Push-Up, Thruster
VICTORIA MARTENS
Gainz Fitness Memorial WOD
For Time (with a Partner)
Buy-In: 24 Thrusters (135/95 lb)
Then, 8 Rounds of:
21 Push-Ups
9 Toes-to-Bars
3 Bear Complexes (135/95 lb)
20 Kettlebell Snatches (53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/195 lb)
100 meter Run (together)
Buy-Out: 2,006 meter Row
Time Cap: 60 minutes
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Run (Running), Back Squat, Box Jump, Clean, Front Squa…
LUKE
CrossFit Hero WOD
For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
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Run (Running), Clean, Dip/Ring Dip/Tricep Dip, Jerk, Kettl…
BULL
CrossFit Hero WOD
2 Rounds For Time
200 Double-Unders
50 Overhead Squats (135/95 lb)
50 Pull-Ups
1 mile Run
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Run (Running), Double-Under, Overhead Squat, Pull-Up
DANIEL
CrossFit Hero WOD
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
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Run (Running), Pull-Up, Thruster
HELTON
CrossFit Hero WOD
3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2x50/35 lb)
30 Burpees
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Run (Running), Burpee, Clean
IT’S A TRAP!
CrossFit Darkside Benchmark WOD
For Time
100 Burpees
200 meter Run to start, then again every 2
minutes
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Run (Running), Burpee
COFFEY
CrossFit Hero WOD
For Time
800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
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Run (Running), Back Squat, Bench Press, Muscle-Up
WHITE
CrossFit Hero WOD
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
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Run (Running), Lunge, Rope Climb, Toes-to-Bar/Knees-to…
NUKES
CrossFit Hero WOD
AMRAP in 30 minutes
From 0:00-8:00
1 mile Run
Max Deadlifts (315/205 lb)
From 8:00-18:00
1 mile Run
Max Power Cleans (225/155 lb)
From 18:00-30:00
1 mile Run
Max Overhead Squats (135/95 lb)
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Run (Running), Clean, Deadlift, Overhead Squat
FEEKS
CrossFit Hero WOD
2-4-6-8-10-12-14-16 Reps For Time
100 meter Shuttle Sprint
Dumbbell Clusters (2x65/45 lb)
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Run (Running), Clean, Thruster
GRIFF
CrossFit Hero WOD
For Time
800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)
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TUMILSON
CrossFit Hero WOD
8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts (2x60/40 lb)
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Run (Running), Burpee, Deadlift
MICHAEL
CrossFit Hero WOD
3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups
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Run (Running), Back Extension/Hip Extension, Sit-Up
MARATHON
CrossFit New England Memorial WOD (aka: "Marathon Monda…
2 Rounds for Time
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)
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Run (Running), Air Squat, Box Jump, Deadlift, Kettlebell …
PARTNER 2
by Pete Marjamaa
For Time (with a Partner)
4,000 meter Row
3,000 meter Bike
2,000 meter Ski
1,000 meter Run
Every 5 minutes, each partner completes:
10 Bar Facing Burpees
10 Push Presses (95/65 lb)
3 Ring Muscle-Ups
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Run (Running), Air Biking/Assault Biking, Burpee, Muscle…
WOOD
Hero WOD
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest
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Run (Running), Box Jump, Burpee, Sumo Deadlift High-P…
COFFLAND
CrossFit Hero WOD
For Time
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
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Run (Running), Hang Hold, Push-Up
PEYTON
CrossFit Memorial WOD
AMRAP in 20 minutes
10 Chest-to-Bar Pull-Ups
10 Dumbbell Thrusters (2x50/35 lb)
Every 2 minutes, starting at 0:00, complete:
40 Double-Unders
From 20:00, complete:
2 mile Run
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Run (Running), Double-Under, Pull-Up, Thruster
PAINSTORM XII
CrossFit Central Scotland Benchmark WOD
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an
olympic bar only (45/35 lb). Run without the
bar.
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Run (Running), Back Squat, Clean, Front Squat, Jerk, Ove…
JENNY
CrossFit Hero WOD
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
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Run (Running), Back Squat, Overhead Squat
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