{"id":1513,"date":"2011-01-11T13:51:09","date_gmt":"2011-01-11T13:51:09","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/?p=1513"},"modified":"2012-05-23T20:35:34","modified_gmt":"2012-05-23T19:35:34","slug":"crossfit-hero-workouts-named-after-fallen-warriors","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2011\/01\/11\/crossfit-hero-workouts-named-after-fallen-warriors\/","title":{"rendered":"CrossFit Hero Workouts – Named after fallen warriors"},"content":{"rendered":"

Some time ago, I created a list of the Girls Named CrossFit Workouts<\/a>. I intended on doing this post ages ago, but never quite got round to it. It’s the brother post to the girls post, in that it’s the Hero CrossFit workouts<\/a>, so called because they are named after CrossFitting solders, law enforcement officers etc who have been killed. Mostly this is men, actually it will be interesting to see if there are any women in the list. <\/p>\n

Often these hero workouts are some of the hardest CrossFit throws out there, but that just makes them all the more poignant. As before, I’ve created links to all the exercises and where possible, links to the workout demos, so everything you need to know is in one place.<\/p>\n\n\n
These are some of my favourite CrossFit inspired designs for t-shirts and mugs and the like. I love these phrases, but it’s trying to explain them to non CrossFitters that makes me laugh the most! Just click on the image you like<\/strong> to see it in more detail, and buy it if you like it. They make great gifts.<\/p>\n

\"CrossFit<\/a><\/td>\n<\/tr>\n<\/table>\n

Adam Brown<\/strong><\/a>
\nFor time.
\nTwo rounds
\n295 pound Deadlift<\/a>, 24 reps
\n24 Box jumps<\/a>, 24 inch box
\n24 Wallball shots<\/a>, 20 pound ball
\n195 pound Bench press<\/a>, 24 reps
\n24 Box jumps<\/a>, 24 inch box
\n24 Wallball shots<\/a>, 20 pound ball
\n145 pound Clean<\/a>, 24 reps<\/p>\n

Arnie<\/strong><\/a>
\nFor time.
\nWith a single 2 pood Kettlebell:
\n21 Turkish Get-ups<\/a>, Right arm
\n50 Swings<\/a>
\n21 Overhead squats<\/a>, Left arm
\n50 Swings<\/a>
\n21 Overhead squats,<\/a> Right arm
\n50 Swings<\/a>
\n21 Turkish get-ups<\/a>, Left arm<\/p>\n

Badger<\/strong><\/a>
\n3 rounds for time.
\n95 pound Squat clean<\/a>, 30 reps
\n30 Pull-ups<\/a>
\nRun 800 meters<\/p>\n

Blake<\/strong><\/a>
\nFor time.
\nFour rounds of:
\n100 foot Walking
\n100 foot Walking lunge with 45lb plate held overhead
\n30 Box jump<\/a>, 24 inch box
\n20 Wallball shots<\/a>, 20 pound ball
\n10 Handstand Push-ups<\/a><\/p>\n

Brenton<\/strong><\/a>
\nFor time.
\nFive rounds of:
\nBear crawl<\/a> 100 feet
\nStanding broad-jump<\/a>, 100 feet
\nDo three Burpees <\/a>after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.<\/p>\n

Bulger<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nTen rounds of:
\nRun 150 meters
\n7 Chest to bar Pull-ups<\/a>
\n135 pound Front squat<\/a>, 7 reps
\n7 Handstand push-ups<\/a><\/p>\n

Bull<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nTwo rounds of:
\n200 Double-unders<\/a>
\n135 pound Overhead squat<\/a>, 50 reps
\n50 Pull-ups<\/a>
\nRun 1 mile<\/p>\n

Coe<\/strong><\/a>
\nFor time. <\/strong>
\nTen rounds
\n95 pound Thruster<\/a>, 10 reps
\n10 Ring push-ups<\/a><\/p>\n

Collin<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nSix rounds of:
\nCarry 50 pound Sandbag<\/a> 400 meters
\n115 pound Push press<\/a>, 12 reps
\n12 Box jumps<\/a>, 24 inch box
\n95 pound Sumo Deadlift high-pull<\/a>, 12 reps<\/p>\n

Daniel<\/a><\/strong>
\nFor time.
\n50 Pull-ups<\/a>, 400 meter run
\n95 pound Thruster<\/a>, 21 reps
\n800 meter run
\n95 pound Thruster<\/a>, 21 reps
\n400 meter run
\n50 Pull-ups<\/a><\/p>\n

Danny<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nRounds completed
\nRounds in 20 min of:
\n24″ Box jump<\/a>, 30 reps
\n115 pound Push press<\/a>, 20 reps
\n30 Pull-ups<\/a><\/p>\n

DT<\/strong><\/a>
\nFor time.
\nFive rounds of:
\n155 pound Deadlift<\/a>, 12 reps
\n155 pound Hang power clean<\/a>, 9 reps
\n155 pound Push jerk<\/a>, 6 reps<\/p>\n

Erin<\/strong><\/a>
\nFor time.
\nFive rounds of:
\n40 pound Dumbbells Split Clean<\/a>, 15 reps
\n21 Pull-ups<\/a><\/p>\n

Forrest<\/strong><\/a>
\nFor time.
\nThree rounds
\n20 L-Pull-ups<\/a>
\n30 Toes to bar<\/a>
\n40 Burpees<\/a>
\nRun 800 meters<\/p>\n

Garrett<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nThree rounds of:
\n75 Squats<\/a>
\n25 Ring Handstand Push-ups<\/a>
\n25 L-Pull-ups<\/a><\/p>\n

Griff<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nRun 800 meters
\nRun 400 meters backwards
\nRun 800 meters
\nRun 400 meters backwards<\/p>\n

Hansen<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nFive rounds:
\n30 reps, 2 pood Kettlebell Swing<\/a>
\n30 Burpees<\/a>
\n30 Glute-Ham Sit-Ups<\/a><\/p>\n

Helton<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nThree rounds of:
\nRun 800 meters
\n30 reps, 50 pound Dumbbell Squat Cleans<\/a>
\n30 Burpees<\/a><\/p>\n

Holbrook<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nEach Round For Time:
\nTen rounds of:
\n115 pound Thruster<\/a>, 5 reps
\n10 Pull-ups<\/a>
\n100 meter Sprint
\nRest 1 minute<\/p>\n

Jack<\/strong><\/a>
\nMax Rounds in 20 Min
\n115 pound Push press<\/a>, 10 reps
\n10 KB Swings<\/a>, 1.5 pood
\n10 Box jumps<\/a>, 24 inch box<\/p>\n

Jason<\/strong><\/a>
\nFor time.
\n100 Squats<\/a>
\n5 Muscle-ups<\/a>
\n75 Squats<\/a>
\n10 Muscle-ups<\/a>
\n50 Squats<\/a>
\n15 Muscle-ups<\/a>
\n25 Squats<\/a>
\n20 Muscle-ups<\/a><\/p>\n

Jerry<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nRun 1 mile
\nRow<\/a> 2K
\nRun 1 mile<\/p>\n

John Runkle<\/strong><\/a>
\nAMRAP, 20 Minutes
\n225 pound Deadlift<\/a>, 6 reps
\n7 Burpee Pull-ups<\/a>
\n10 Kettlebell Swings<\/a>, 2 pood
\nRun 200 meters<\/p>\n

Johnson<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nRounds in 20 Min
\n245 pound Deadlift<\/a>, 9 reps
\n8 Muscle-ups<\/a>
\n155 pound Squat clean<\/a>, 9 reps<\/p>\n

Josh<\/strong><\/a>
\nFor time.
\n95 pound Overhead Squat<\/a>, 21 reps
\n42 Pull-ups<\/a>
\n95 pound Overhead Squat<\/a>, 15 reps
\n30 Pull-ups<\/a>
\n95 pound Overhead Squat<\/a>, 9 reps
\n18 Pull-ups<\/a><\/p>\n

Joshie<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\n3 rounds for time.
\n40 pound Dumbbell snatch<\/a>, 21 reps, right arm
\n21 L-Pull-ups<\/a>
\n40 pound Dumbbell snatch<\/a>, 21 reps, left arm
\n21 L-Pull-ups<\/a>
\nThe snatches are full squat snatches.<\/a><\/strong><\/p>\n

JT<\/a><\/strong>
\n21-15-9 reps, for time
\nHandstand push-ups<\/a>
\nRing dips<\/a>
\nPush-ups<\/a><\/p>\n

Ledesma<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nAs Many Rounds As Possible (AMRAP) in 20 minutes of:
\n5 Parallette handstand push-ups
\n10 Toes through rings
\n20 pound Medicine ball cleans, 15 reps<\/p>\n

Luce<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nWearing a 20 pound vest, three rounds of:
\nRun 1K
\n10 Muscle-ups<\/a>
\n100 Squats<\/a><\/p>\n

Lumberjack 20<\/strong><\/a>
\nFor time.
\n20 Deadlifts<\/a> (275lbs)
\nRun 400m
\n20 KB Swings<\/a> (2pood)
\nRun 400m
\n20 Overhead Squats<\/a> (115lbs)
\nRun 400m
\n20 Burpees<\/a>
\nRun 400m
\n20 Pull-ups (Chest to Bar)<\/a>
\nRun 400m
\n20 Box jumps<\/a> (24″)
\nRun 400m
\n20 DB Squat Cleans<\/a> (45lbs each)
\nRun 400m<\/p>\n

McGhee<\/strong><\/a>
\nRounds in 30 min
\n275 pound Deadlift<\/a>, 5 reps
\n13 Push-ups<\/a>
\n9 Box jumps<\/a>, 24 inch box<\/p>\n

Michael<\/strong> <\/a>
\n3 rounds for time
\nRun 800 meters
\n50 Back Extensions<\/a>
\n50 Sit-ups<\/a><\/p>\n

Mr. Joshua<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nFive rounds of:
\nRun 400 meters
\n30 Glute-ham sit-ups<\/a>
\n250 pound Deadlift<\/a>, 15 reps<\/p>\n

Murph<\/strong><\/a>
\nFor time.
\nPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
\n1 mile Run
\n100 Pull-ups<\/a>
\n200 Push-ups<\/a>
\n300 Squats<\/a>
\n1 mile Run<\/p>\n

Nate<\/strong><\/a>
\nAs many rounds as possible in 20 minutes
\n2 Muscle-ups<\/a>
\n4 Handstand Push-ups<\/a>
\n8 2-Pood Kettlebell swings<\/a><\/p>\n

Nutts<\/strong><\/a>
\nFor time.
\n10 Handstand push-ups<\/a>
\n250 pound Deadlift<\/a>, 15 reps
\n25 Box jumps,<\/a> 30 inch box
\n50 Pull-ups<\/a>
\n100 Wallball shots<\/a>, 20 pounds, 10′
\n200 Double-unders<\/a>
\nRun 400 meters with a 45lb plate<\/p>\n

Paul<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nFive rounds of:
\n50 Double Unders<\/a>
\n35 Knees to elbows<\/a>
\n185 pound Overhead walk<\/a>, 20 yards<\/p>\n

Randy<\/strong><\/a>
\nFor time.
\n75# Power Snatch<\/a>
\n75 reps<\/p>\n

RJ<\/strong><\/a>
\nFor time.
\nFive rounds of:
\nRun 800 meters
\n15 ft Rope Climb<\/a>, 5 ascents
\n50 Push-ups<\/a><\/p>\n

Roy<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time. <\/strong>
\nFive rounds
\n225 pound Deadlift<\/a>, 15 reps
\n20 Box jumps<\/a>, 24 inch box
\n25 Pull-ups<\/a><\/p>\n

Ryan<\/strong><\/a>
\nFor time.
\nFive rounds of:
\n7 Muscle-ups<\/a>
\n21 Burpees<\/a><\/p>\n

Severin<\/strong><\/a>
\nFor time. <\/strong>
\n50 Strict Pull-ups<\/a>
\n100 Push-ups<\/a>, release hands from floor at the bottom
\nRun 5K
\nIf you’ve got a twenty pound vest or body armor, wear it.<\/p>\n

Stephen<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\n30-25-20-15-10-5 rep rounds of:
\nGHD Sit-up<\/a>
\nBack Extension<\/a>
\nKnees to elbow<\/a>
\n95 pound Stiff legged Dead lift<\/a><\/p>\n

The Seven<\/strong><\/a>
\nFor time.
\n“The Seven” Seven rounds of:
\n7 Handstand push-ups<\/a>
\n135 pound Thruster<\/a>, 7 reps
\n7 Knees to elbows<\/a>
\n245 pound Deadlift<\/a>, 7 reps
\n7 Burpees<\/a>
\n7 Kettlebell swings<\/a>, 2 pood
\n7 Pull-ups<\/a><\/p>\n

Thompson<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\n10 rounds of:
\n15 ft Rope Climb<\/a>, 1 ascent
\n95 pound Back squat<\/a>, 29 reps
\n135 pound Barbells Farmer carry<\/a>, 10 meters
\nBegin the rope climbs seated on the floor.<\/p>\n

Tommy V<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\n115 pound Thruster<\/a>, 21 reps
\n15 ft Rope Climb<\/a>, 12 ascents
\n115 pound Thruster<\/a>, 15 reps
\n15 ft Rope Climb<\/a>, 9 ascents
\n115 pound Thruster<\/a>, 9 reps
\n15 ft Rope Climb<\/a>, 6 ascents<\/p>\n

Tyler<\/strong><\/a>
\nFor time.
\n<\/strong>Five rounds:
\n7 Muscle-ups <\/a>
\n21 reps, 95 pound Sumo-Deadlift High-Pull<\/a><\/p>\n

War Frank<\/strong> – Post a video of this WOD, let me know and I’ll add a link here
\nFor time.
\nThree rounds of:
\n25 Muscle-ups<\/a>
\n100 Squats<\/a>
\n35 GHD Sit-ups<\/a><\/p>\n

Whitten<\/strong><\/a>
\nFor time.
\nFive rounds of:
\n22 Kettlebell swings<\/a>, 2 pood
\n22 Box jump<\/a>, 24 inch box
\nRun 400 meters
\n22 Burpees<\/a>
\n22 Wall ball shots<\/a>, 20 pound ball<\/p>\n

Wittman<\/strong><\/a> – Post a video of this WOD, let me know and I’ll add a link here
\nFor Time
\nSeven rounds of:
\n1.5 pood Kettlebell swing<\/a>, 15 reps
\n95 pound Power clean<\/a>, 15 reps
\n15 Box jumps<\/a>, 24″ box<\/p>\n

If you spot any broken or wrong links, please let me know in the comments below. And if you are the first to post up a video of one of the workouts that don’t have a video yet, let me know in the comments below and I’ll add a link to your video above.<\/p>\n","protected":false},"excerpt":{"rendered":"

Some time ago, I created a list of the Girls Named CrossFit Workouts. I intended on doing this post ages ago, but never quite got round to it. It’s the brother post to the girls post, in that it’s the Hero CrossFit workouts, so called because they are named after CrossFitting solders, law enforcement officers […]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1],"tags":[251,230,250],"class_list":{"0":"post-1513","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized","8":"tag-cross","9":"tag-crossfit-workout-exercises","10":"tag-hero"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/1513","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=1513"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/1513\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=1513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=1513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=1513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}