15 squat cleans (155 pounds) 225-pound power cleans, max reps Double-unders 24 push-ups 10 L-pull-ups 11 squat cleans (145 pounds), 7 rounds Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories. 15 push-ups 50 Air Squats. 800 meter run 16 burpees 11 deficit handstand push-ups 25 chest-to-bar pull-ups See also: Memorial & Tribute WODs | Classic Benchmark WODs | ⚡️ WOD Calendar. Run 2 miles. 10 muscle-ups 15 chest to bar pull-ups 10 dumbbell hang split snatches, left arm (40 pounds) 35 bench presses (135 pounds) Do NOT follow this link or you will be banned from the site! Doing push-ups each day for a month will undoubtedly help build upper-body strength. 25 handstand push-ups 22 front squats (75 pounds), Run 1.5 miles Partition the thrusters, pull-ups and run as needed. 11 chest-to-bar pull-ups Run 400 meters Run 400 meters You love to hate it. Time to round up your Crossfit loved ones, choose one of these punishing partner WODs then go through the pain together all in the name of fitness! 16 push presses (135 pounds) 10 burpee pull-ups 3 squat cleans (185 pounds) This is one of the “benchmark” WODs … Run 800 meters 24 inch box jump 50-yard sprint “Military, law enforcement and first responder communities were among the amongst the earliest proponents of CrossFit. 24 wall-ball shots (20 pound ball) 13 push-ups Required fields are marked *. 100 foot bear crawl Strict pull-ups, 3 rounds Run 800 meters Run 1 mile, 20 minutes 400-meter run with a 45-pound plate, 3 rounds Their intensity matched with the fitness CrossFit provides is a match made in heaven. 6 burpee bar muscle-ups, 3 rounds 1 15-foot rope climb, 2 100-meter shuttle sprints 25 box jumps (30 inch box) So without further delay, we offer you the complete list of hero WODs. 18 pull ups, 3 rounds 25 wallball “2-fer-1s” (20 pound ball) 2 squat clean thrusters (65 pound dumbbells) 15 deadlifts (225 pounds) 20 box jumps (24 inch box) CrossFit HERO WOD Ultimate List. Le visage de Dieu Sylvestre est inconnu puisqu’il n’a été montré que pendant qu’il utilise son alter. 3 muscle-ups 8 strict pull-ups 18. 8 push-presses (135 pounds), 5 rounds All of these WODs were pulled directly from CrossFit HQ, so we listed the weights and movements according to their standards. 2 deadlifts (315 pounds) 50 burpees Run 200 meters 200 meter sprint Source: CrossFit HQ 10 15-foot rope climbs 20 chest-to-bar pull-ups 11 back squats (185 pounds) 12 deadlifts (225 pounds) 28 sit-ups, 3 rounds 100 feet, standing broad-jump. 20 pull-ups I think a few wods are missing. 21 thrusters (95 pounds) 3 squat cleans (155 pounds), 21 overhead squats (95 pounds) 50 pull-ups Debi Mazar. So without further delay, we offer you the complete list of hero WODs. Explore Topics. Share this top 10 list! 32 hanging hip touches, alternating arms 3 handstand push-ups 75 squats 10 squat clean thrusters (65 pound dumbbells) 15 push-ups 34 burpees See one that we’ve missed? We also include all “official” CrossFit Hero WODs (meaning they were posted on the CrossFit Main Site). 1-mile run, 7 rounds 1-mile run Yeah, me […], […] terms of the benchmark WODs done in CrossFit, none is likely better known than the Fran workout. 24 bench presses (195 pounds) If you’ve got a 20-pound vest or body armor, wear it. 7 pull-ups, 10 rounds 6 squat cleans (185 pounds) 8 handstand push-ups We’ve scoured competitions, the Games, Regionals and Hero offerings, to bring you 20 of the coolest CrossFit WODs in the world. 7 squat cleans (185 pounds) 50-yard buddy carry, 20 minutes The CrossFit Hero WODs are some of the best known workouts of the day, but what, exactly, are they? In one word: honor. Run 400 meters 20. 21 pull-ups 32 intervals of 20 seconds of work and 10 seconds of rest. This article is created in honor of heroes who have already given all they have to offer WOD cite. As a Hero WOD flu remember and give it your best for those have! 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