Archive for the ‘WOD’ Category

Jason Morway posted – Josh Bridges wrote this and I thought it was pretty cool…”one more rep“. When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar”, you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.

CrossFit HERO WOD workouts

Posted: July 28, 2012 in WOD

These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.

Adam Brown
For time.
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Arnie
For time.
With a single 2 pood Kettlebell:
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

Badger
3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Blake
For time.
Four rounds of:
100 foot Walking
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand Push-ups

Brenton
For time.
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Bulger – Post a video of this WOD, let me know and I’ll add a link here
For time.
Ten rounds of:
Run 150 meters
7 Chest to bar Pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Bull – Post a video of this WOD, let me know and I’ll add a link here
For time.
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Coe
For time.
Ten rounds
95 pound Thruster, 10 reps
10 Ring push-ups

Collin – Post a video of this WOD, let me know and I’ll add a link here
For time.
Six rounds of:
Carry 50 pound Sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo Deadlift high-pull, 12 reps

Daniel
For time.
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

Danny – Post a video of this WOD, let me know and I’ll add a link here
Rounds completed
Rounds in 20 min of:
24″ Box jump, 30 reps
115 pound Push press, 20 reps
30 Pull-ups

DT
For time.
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Erin
For time.
Five rounds of:
40 pound Dumbbells Split Clean, 15 reps
21 Pull-ups

Forrest
For time.
Three rounds
20 L-Pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Garrett – Post a video of this WOD, let me know and I’ll add a link here
For time.
Three rounds of:
75 Squats
25 Ring Handstand Push-ups
25 L-Pull-ups

Griff – Post a video of this WOD, let me know and I’ll add a link here
For time.
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Hansen – Post a video of this WOD, let me know and I’ll add a link here
For time.
Five rounds:
30 reps, 2 pood Kettlebell Swing
30 Burpees
30 Glute-Ham Sit-Ups

Helton – Post a video of this WOD, let me know and I’ll add a link here
For time.
Three rounds of:
Run 800 meters
30 reps, 50 pound Dumbbell Squat Cleans
30 Burpees

Holbrook – Post a video of this WOD, let me know and I’ll add a link here
Each Round For Time:
Ten rounds of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Jack
Max Rounds in 20 Min
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Jason
For time.
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Jerry – Post a video of this WOD, let me know and I’ll add a link here
For time.
Run 1 mile
Row 2K
Run 1 mile

John Runkle
AMRAP, 20 Minutes
225 pound Deadlift, 6 reps
7 Burpee Pull-ups
10 Kettlebell Swings, 2 pood
Run 200 meters

Johnson – Post a video of this WOD, let me know and I’ll add a link here
Rounds in 20 Min
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Josh
For time.
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

Joshie – Post a video of this WOD, let me know and I’ll add a link here
3 rounds for time.
40 pound Dumbbell snatch, 21 reps, right arm
21 L-Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L-Pull-ups
The snatches are full squat snatches.

JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Ledesma – Post a video of this WOD, let me know and I’ll add a link here
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Luce – Post a video of this WOD, let me know and I’ll add a link here
For time.
Wearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats

Lumberjack 20
For time.
20 Deadlifts (275lbs)
Run 400m
20 KB Swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

McGhee
Rounds in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Michael
3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

Mr. Joshua – Post a video of this WOD, let me know and I’ll add a link here
For time.
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Murph
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Nate
As many rounds as possible in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Nutts
For time.
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Paul – Post a video of this WOD, let me know and I’ll add a link here
For time.
Five rounds of:
50 Double Unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Randy
For time.
75# Power Snatch
75 reps

RJ
For time.
Five rounds of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Roy – Post a video of this WOD, let me know and I’ll add a link here
For time.
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Ryan
For time.
Five rounds of:
7 Muscle-ups
21 Burpees

Severin
For time.
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.

Stephen – Post a video of this WOD, let me know and I’ll add a link here
For time.
30-25-20-15-10-5 rep rounds of:
GHD Sit-up
Back Extension
Knees to elbow
95 pound Stiff legged Dead lift

The Seven
For time.
“The Seven” Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Thompson – Post a video of this WOD, let me know and I’ll add a link here
10 rounds of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound Barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

Tommy V – Post a video of this WOD, let me know and I’ll add a link here
For time.
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Tyler
For time.
Five rounds:
7 Muscle-ups
21 reps, 95 pound Sumo-Deadlift High-Pull

War Frank – Post a video of this WOD, let me know and I’ll add a link here
For time.
Three rounds of:
25 Muscle-ups
100 Squats
35 GHD Sit-ups

Whitten
For time.
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Wittman – Post a video of this WOD, let me know and I’ll add a link here
For Time
Seven rounds of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

If you spot any broken or wrong links, please let me know in the comments below. And if you are the first to post up a video of one of the workouts that don’t have a video yet, let me know in the comments below and I’ll add a link to your video above.

“Courtesy of CrossFit Inc.”