CrossFit Heroes
These workouts are part of the well-known benchmarks of CrossFit.
What is a CrossFit hero?
The heroes of CrossFit are trainings on behalf of U.S. Army soldiers killed in battle. They are characterized by being extremely hard workouts. In some cases these WODS were workouts that they did themselves, others have simply been assigned a workout to burn their memory.
From CrossFit say that the military, police and law enforcement officers were the first to practice and defend CrossFit. This sport continues to have a very close relationship in the military environment.
These workouts have been a pit tradition since 2005 when they began to be published on the official CrossFit website.
Record the result of your heroes
Only what is measured is improved. It is recommended that you write down the date and the result that you have obtained by making a Heore, and thus be able to follow your evolution.
Instead of using any notebook or a loose piece of paper that you might lose, this notebook is designed for crossfitters.
List of most popular CrossFit heroes
JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Michael
3 rounds for time of:
Run 800 m
50 back extensions
50 sit-ups
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Chad
1000 steps ups for time
Box 50 cm high
20kg weight
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
Josh
For time:
43 kg Overhead squat, 21 reps
42 Pull-ups
43 kg Overhead squat, 15 reps
30 Pull-ups
43 kg Overhead squat, 9 reps
18 Pull-ups
Jason
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Badger
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Joshie
Complete three rounds for time of:
18 kg Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
18 kg Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Randy
34 kg Power snatch, 75 reps for time.
Tommy V
For time:
52 kg Thruster, 21 reps
15 ft Rope Climb, 12 ascents
52 kg Thruster, 15 reps
15 ft Rope Climb, 9 ascents
52 kg Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
DT
Five rounds for time of:
70 kg Deadlift, 12 reps
70 kg Hang power clean, 9 reps
70 kg Push jerk, 6 reps
All CrossFit heroes
You can check the CrossFit page with the complete list of heroes. A list that unfortunately grows longer and longer as time goes by.
