40min AMRAP
w/ Partner
20 Cleans 135/95
200m Run
10 Wall Walks
20 Snatches 135/95
200m Run
10 Wall Walks
20 Push Jerks 135/95
200m Run
10 Wall Walks
Into…
10min AMRAP
AbMat Sit Ups
*substitute wall walks for additional 400m Run if looking for distsance.
Total sit-ups in comments section.
200m run
4 rounds of
:20 sec on, :10 sec off
-jumping jacks
-tempo squats
-mt climbers
-russian twists
For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
Score is the time it takes to complete the full workout.
400m run, row, ski, or bike
Worlds greatest stretch
10m burpee broad jump
*2 rounds of*
100m run
5 push ups
5 empty barbell C&J, or snatches
17 Minute AMRAP:
21 Lateral Bar Burpees
16 Box Jumps 24/20″
8 Front Rack Forward Lunges 135/95
3 Ground to Overhead 135/95
Dedicated to Corporal Mather Hopkins who paid the ultimate price for his country (Australia) on March 16, 2009.
From Australian Hero Games @australianherogames: “When in combat, meeting the extraction time is critical to the mission. Adversity presents itself when faced with enemy fire, walls, creeks and open space, not to mention when fatigue sets in while carrying a fallen soldier. Hoppy’s mates will never forget the day when their duty was to carry a hero home.
“The movements represent the functionality the body requires to lift and carry a person. David Morris the writer has brought together a WOD that captures every aspect of that tragic day and brings together a fitness community to remember a genuine Australian Section Commander.
“Hoppy was killed while conducting a patrol near Kakarak when he and his team were engaged by a group of around 20 Taliban. He was evacuated by a Coalition helicopter to the nearby medical facility in Tarin Kowt as soon as the security situation allowed. Despite all efforts, he died shortly after arriving at the hospital.
“Hoppy’s memory will live on forever with the WOD dedicated to his life.”
Team of 2!
25 Minute AMRAP:
80 Cal Row
80 Hang Power Snatches 115/75
80 HSPU
80 DBall Over Shoulder 90/70
*one person works at a time, split work evenly
Rx+=135/95, Deficit HSPU 4/3″
On a 10:00 min clock
200m run
10m elbow/reach stretch
PVC pass throughs & shoulder stretches
*3 ROUNDS OF*
4 jump squats
3 power cleans 45/35
2 jumping pull ups
100m run
Add weight each round
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
**35 Min Time Cap**
Scaling Options
This Hero WOD is long and high volume. Reduce the volume, the load, and or skill level (see: Pull-Up Scaling) to keep this workout under 35 minutes.
Intermediate Option
6 Rounds for Time of:
30 Air Squats
19 Power Cleans (115/75 lb)
3 Strict Pull-Ups
400 meter Run
Beginner Option
4 Rounds for Time of:
15 Air Squats
10 Power Cleans (75/55 lb)
5 Ring Rows
400 meter Run
Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.
In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831). CrossFit established a fundraiser through its foundation and raised money for the families of the lost heroes.
400m row
Iron cross stretch
Thread the needle stretch
5 sumo squats
*2 ROUNDS OF*
30 singles/doubles
5 air squats
5 push jerks 45/35
Then perform the complex as a group with coach
Every 1:30 for 8 sets. Build in weight as you go and get to heaviest for the complex.
15 Minute AMRAP:
20 Push Jerks 95/65
40 Cal Row
80 Double Unders
Rx+=135/95
On a 10:00 min clock
300m run
Pigeon stretch on box
10 banded pull aparts
*AMRAP OF*
:30 sec singles/doubles
3 Ashley’s
6 step ups
Ashley= 1 burpee, 1 jumping pull-up, 1 air squat
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
3 Rounds For Time:
24 Wallballs 20/14
12 Burpee Box Jump Overs 24/20″
6 Chest to Bar Pullups
Rx+=Bar Muscle Ups
500m row
10m elbow/reach stretch
10 open/close arms
*3 ROUNDS OF*
3 Kang Squats 45/35
5 knee raises
6 DB snatches (light-moderate weight)
https://youtu.be/p2cQp1aAWjc
6×3 Back Squat (70-80%) Try to go heavier than 6/13
Rest 2 minutes between sets
For Time:
9-15-21-15-9
Toes to Bars
Alt. DB Snatches 50/35
