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


21-15-9 reps for time of:
Handstand push-ups
Ring dips

crossfit heroes


3 rounds for time of:
Run 800 m
50 back extensions
50 sit-ups

crossfit heroes


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


1000 steps ups for time

Box 50 cm high
20kg weight


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

crossfit heroes benchmark


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

wods heroes crossfit


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

hero crossfit wods


Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

wods crossfit hero


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

CrossFit Hero WOD list PDF


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

nate wod hero


34 kg Power snatch, 75 reps for time.

wod randy crossfit

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

tommy v hero crossfit


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

best crossfit heroes


Five rounds for time of:
70 kg Deadlift, 12 reps
70 kg Hang power clean, 9 reps
70 kg Push jerk, 6 reps

list of crossfit heroes

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.

velites discount code