Esses WODs possuem esses nomes para homenagear soldados, bombeiros e policiais que morreram durante missão ou serviço.
WOD Murph:
WOD Murph:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
WOD JF (Jeff Taylor):
21 - 15 - 9
- Handstand Push-Up
- Ring Dips
- Push-Up.
WOD Michael:
3 rounds for time
- 800 m run
- 50 back extension
- 50 sit-up
WOD Daniel:
For Time
- 50 Pull-ups
- 400 meter run
- 21 Thrusters with 95 pounds
- 800 meter run
- 21 Thrusters with 95 pounds
- 400 meter run
- 50 pull-ups
WOD Josh:
For Time
- 21 Overhead squats with 95 pounds
- 42 Pull-ups
- 15 Overhead squats with 95 pounds
- 30 Pull-ups
- 9 Overhead squats with 95 pounds
- 18 Pull-ups
WOD Jason:
For time
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
WOD Badger:
3 Rounds for time
- 30 Squat Cleans with 95 pounds
- 30 Pull-ups
- 800 meter run
WOD Nate:
AMRAP 20 min
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell swings with 2-pood
WOD Joshie:
3 rounds for time
- 21 Dumbbell snatch, 40 pounds right arm
- 21 L Pull-ups
- 21 Dumbbell snatch, 40 pounds left arm
- 21 L Pull-ups
WOD Randy:
For time
- 75 Power snatch with 75 pounds
WOD Tommy V:
For time
- 21 Thrusters with 115 pounds
- 12 ascents Rope Climb 15 ft high
- 15 Thrusters with 115 pounds
- 9 ascents Rope Climb 15 ft high
- 9 Thrusters with 115 pounds
- 6 ascents Rope Climb 15 ft high
WOD Griff:
For time
- 800 meter run
- 400 meter run backwards
- 800 meter run
- 400 meter run backwards
WOD Ryan:
5 rounds for time Each burpee terminates by touching with both hands an object 12 inches above your max standing reach.
- 7 Muscle-ups
- 21 Target burpees
WOD Erin:
5 rounds for time
- 15 Dumbbell split cleans with 40 pounds
- 21 Pull-ups
WOD Mr. Joshua:
5 rounds for time
- 400 meter run
- 30 Glute-ham sit-ups
- 15 Deadlifts with 250 pounds
WOD DT (Timothy Davis):
5 rounds for time
- 12 Deadlifts with 155 pounds
- 9 Hang power cleans with 155 pounds
- 6 Push presses with 155 pounds
WOD Danny:
AMRAP 20 min
- 30 Box Jumps to a 24-inch box
- 20 Push presses with 115 pounds
- 30 pull-ups
WOD Hansen:
5 rounds for time
- 30 Kettlebell Swings with 2 pood
- 30 Burpees
- 30 Glute-ham sit-ups
WOD Tyler:
5 rounds for time
- 7 Muscle-ups
- 21 Sumo-deadlift high-pull with 95 pounds
WOD LumberJack:
For time
- 20 Deadlifts (275 lbs)
- Run 400m
- 20 KB Swings (2 pood)
- Run 400m
- 20 Overhead Squats (115 lbs)
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24”)
- Run 400m
- 20 DB Squat Cleans (45 lbs each)
- Run 400m
WOD Stephen:
30-25-20-15-10-5 reps per round for time
- Glute-ham sit-ups
- GHD Back extensions
- Knees to elbows
- Stiff-legged deadlifts with 95 pounds
WOD Garret:
5 rounds for time
- 75 Squats
- 25 Ring handstand push-ups
- 25 L-pull-ups
WOD War Frank:
3 rounds for time
- 25 Muscle-ups
- 100 Squats
- 35 GHD Sit-ups
WOD McGhee:
AMRAP 30 min
- 5 Deadlifts with 275 pounds
- 13 Push-ups
- 9 Box jumps, 24 inch box
WOD Paul:
5 rounds for time
- 50 Double-unders
- 35 Knees to elbows
- 20 yard Walk with 185 pounds overhead
WOD Jerry:
For time
- 1 Mile Run
- 2K Row
- 1 Mile Run
WOD Nutts:
For time
- 10 Handstand Push-ups
- 15 Deadlifts, 250 pounds
- 25 Box Jumps, 30 inch box
- 50 Pull-ups
- 100 Wallball shots, 20 pounds, 10’ target
- 200 Double-unders
- Run 400 meters with a 45lb plate
WOD Arnie:
For time (With a 2 pood kettlebell):
- 21 TGU, right arm
- 50 KBS
- 21 OHS, left arm
- 50 KBS
- 21 OHS, right arm
- 50 KBS
- 21 TGU, left arm
WOD The Seven:
7 rounds for time 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
WOD RJ:
5 rounds for time of:
- Run 800 meters
- 15 ft Rope Climb, 5 ascents
- 50 Push-ups
WOD Luce:
Wearing a 20 pound vest, 3 rounds for time of:
- Run 1K
- 10 Muscle-ups
- 100 Squats
WOD Johnson:
AMRAP20 min
- 245 pound Deadlift, 9 reps
- 8 Muscle-ups
- 155 pound Squat clean, 9 reps
WOD Roy:
5 rounds for time
- 225 pound Deadlift, 15 reps
- 20 Box jumps, 24 inch box
- 25 Pull-ups
WOD AdamBrown:
2 rounds for time
- 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
WOD Coe:
10 rounds for time
- 95 pound Thruster, 10 reps
- 10 Ring push-ups
WOD 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.
WOD Helton:
3 rounds for time
- Run 800 meters
- 30 reps, 50 pound dumbbell squat cleans
- 30 Burpees
WOD Jack:
AMRAP 20 Min
- 115 pound Push press, 10 reps
- 10 KB Swings, 1.5 pood
- 10 Box jumps, 24 inch box
WOD Forrest:
3 rounds for time
- 20 L-pull-ups
- 30 Toes to bar
- 40 Burpees
- Run 800 meters
WOD Bulger:
10 rounds of:
- Run 150 meters
- 7 Chest to bar pull-ups
- 135 pound Front squat, 7 reps
- 7 Handstand push-ups
WOD Brenton:
5 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.
WOD Blake:
4 rounds of:
- 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
WOD Colin:
6 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
WOD Thompson:
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.
WOD Whitten:
5 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
WOD Bull:
2 rounds of:
- 200 Double-unders
- 135 pound Overhead squat, 50 reps
- 50 Pull-ups
- Run 1 mile
WOD Rankel:
AMRAP, 20 Minutes
- 225 pound Deadlift, 6 reps
- 7 Burpee pull-ups
- 10 Kettlebell swings, 2 pood
- Run 200 meters
WOD Holbrook:
10 rounds, each round for time
- 115 pound Thruster, 5 reps
- 10 Pull-ups
- 100 meter Sprint
- Rest 1 minute
WOD Ledesma:
AMRAP 20 Minutes of:
- 5 Parallette handstand push-ups
- 10 Toes through rings
- 20 pound Medicine ball cleans, 15 reps
WOD Wittman:
7 rounds for time of:
- 1.5 pood Kettlebell swing, 15 reps
- 95 pound Power clean, 15 reps
- 15 Box jumps, 24" box
WOD McCluskey:
3 rounds of:
- 9 Muscle-ups
- 15 Burpee pull-ups
- 21 Pull-ups
- Run 800 meters
WOD Weaver:
4 rounds of:
- 10 L-pull-ups
- 15 Push-ups
- 15 Chest to bar Pull-ups
- 15 Push-ups
- 20 Pull-ups
- 15 Push-ups
WOD Abbate:
For time
- Run 1 mile
- 155 pound Clean and jerk, 21 reps
- Run 800 meters
- 155 pound Clean and jerk, 21 reps
- Run 1 Mile
WOD Hammer:
5 rounds, each round for time
- 135 pound Power clean, 5 reps
- 135 pound Front squat, 10 reps
- 135 pound Jerk, 5 reps
- 20 Pull-ups Rest 90 seconds between each round
WOD Moore:
AMRAP 20 min
- 15 ft Rope Climb, 1 ascent
- Run 400 meters
- Max rep Handstand push-ups
WOD Wilmot:
6 rounds of:
- 50 Squats
- 25 Ring dips
WOD Moon:
7 rounds of:
- 40 pound dumbbell Hang split snatch, 10 reps Right arm
- 15 ft Rope Climb, 1 ascent
- 40 pound dumbbell Hang split snatch, 10 reps Left arm
- 15 ft Rope Climb, 1 ascent Alternate feet in the split snatch sets.
WOD Small:
3 rounds of:
- Row 1000 meters
- 50 Burpees
- 50 Box jumps, 24" box
- Run 800 meters
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