Crossfit Hero Workouts
View the legendary ‘CrossFit Hero’ workouts.
Five rounds for time: 12 deadlifts (155/105 lb), 9 hang power cleans (155/105 lb), 6 push jerks (155/105 lb)
The Seven WOD
Seven rounds for time: 7 handstand push-ups, 7 thrusters (135/95 lb), 7 knees-to-elbows, 7 deadlifts (245/165 lb), 7 burpees, 7 kettlebell swings (2/1.5 pood), 7 pull-ups
Tommy V WOD
21 thrusters, 12 rope climbs, 15 thrusters, 9 rope climbs, 9 thrusters, 6 rope climbs. Thrusters at 115/75 lb and rope climbs to 15 ft
The CrossFit hero WODs are a collection of workouts named in honor of fallen heroes who have sacrificed their lives in the line of duty. These workouts are incredibly intense and will push even seasoned CrossFit athletes to their absolute limit, both physically and mentally.
The first hero WOD, JT, was created in 2005, and the collection has been growing ever since. There are now well over 100 hero WODs, including workouts that have been used at the regionals and the CrossFit Games. Below we list the most popular hero workouts, with more to be added over time.