WOD
Workouts designed by everyday heroes.
Design your hero WOD. Your legacy.
Crowdsourced WODs from Crossfitters across the globe. Be the first to share your hero WOD. Make it personal.
Crowdsourced WODs from Crossfitters across the globe. Be the first to share your hero WOD. Make it personal.
In honor of Petty Officer Clark, lost September 20, 2023, to a motorcycle accident while on his way to respond to a duty call.
Cash in: 1 mile jog
5 Rounds
20 dumbbell bicep curls (30/15lb)
Pushups (until failure)
Flutter kicks (until failure)
23 squats
6 pullups
Cashout: 2 mile run
Memorial WOD in honour of SGT Tory Tipler lost to suicide
3 Rounds: 16x Bicep Curls 15kg/20Kg Barbell
17x Skull crushers 15kg/20kg Barbell
21x Push-ups
6x Turkish get ups 12kg/16kg Kettlebell
9x Shoulder Press 15kg/20kg Barbell
23x Goblet Squats 12kg/16kg Kettlebell
800m Run
5 rounds for time
4 devils press 22.5/15kg
6 squat cleans 70/47.5kg
10 handstand push ups
20 abmat sit ups
*For time
Create a workout with movements that you know you’ll dominate - or just with ones you enjoy. This is your fitness legacy, don’t be afraid to cherry pick!
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In honor of Petty Officer Clark, lost September 20, 2023, to a motorcycle accident while on his way to respond to a duty call.
Cash in: 1 mile jog
5 Rounds
20 dumbbell bicep curls (30/15lb)
Pushups (until failure)
Flutter kicks (until failure)
23 squats
6 pullups
Cashout: 2 mile run
Memorial WOD in honour of SGT Tory Tipler lost to suicide
3 Rounds: 16x Bicep Curls 15kg/20Kg Barbell
17x Skull crushers 15kg/20kg Barbell
21x Push-ups
6x Turkish get ups 12kg/16kg Kettlebell
9x Shoulder Press 15kg/20kg Barbell
23x Goblet Squats 12kg/16kg Kettlebell
800m Run
5 rounds for time
4 devils press 22.5/15kg
6 squat cleans 70/47.5kg
10 handstand push ups
20 abmat sit ups
*For time
10 Deadlifts 80/110kg, Handstand walk 10m, 20 box jump overs
8 Deadlifts 90/120kg, Handstand walk 10m, 18 box jump overs
6 Deadlifts 100/130kg, Handstand walk 10m, 16 box jump overs
4 Deadlifts 110/140kg, Handstand walk 10m, 14 box jump overs
2 Deadlifts 120/150kg, Handstand walk 10m 12 box jump overs
*For time
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12 Toes to bar
10 Burpee box jumps
8 Double hang DB power clean @ 22.5/15kg
6 double DB front squats @ 22.5/15kg
*Rounds and Reps
1 Mile Run
40 Thrusters @ 42.5/30kg
40 Burpee over bar
40 Hand release push ups
40 Burpee over Bar
40 Thrusters @ 42.5/30kg
1 mile Run
*For time
30 Clean and jerks @60/40kg
30 Burpee box jump overs 24”/20”
30 Power snatch’s @60/40kg
30 Burpee box jump overs 24”/20”
*For time
22 Dumbbell snatches @ 25/17.5kg
22 Front squats @ 75/50kg
22 Dumbbell snatches @ 25/17.5kg
22 Wall balls @ 20/14lbs
22 dumbbell snatches @ 25/17.5kg
22 power cleans @ 75/50pnds
Every 5mins on the minute
500m Row
5 Rope climbs
5 Deadlift @140/100
*Score is the sum of the time you get each round
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800m Run
30 Single arm devils press (22/15kg)
150 Double unders
30 Pull-ups
100 Double unders
30 Box jumps
50 Double unders
30 Hang power clean (60/40)
25 Double unders
30 Burpees
800m Run
*For time
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500 double unders for time
*5 ring muscle ups every break *
200m run
5 bar muscle ups
5 power cleans @ 110/80 kgs
15 wall balls @ 20/14lbs (10/9 foot targets)
*For time
10 ring muscle ups
20m unbroken handstand walk
30 GHD situps
40 double unders
*For time
Every 20 secs for 30 rounds
1 squat clean
*Score is your weight (must finish to count).*
1-2-3-4-5
Rope climbs
Ring muscle ups
Squat snatches @ 80/55 kgs
*For time
