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Hildy WORKOUT
For time:
- 100-calorie row
- 75 thrusters, 45-lb. barbell
- 50 pull-ups
- 75 wall-ball shots, 20-lb. ball
- 100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
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Maupin WORKOUT
4 rounds for time of:
- Run 800 meters
- 49 push-ups
- 49 sit-ups
- 49 squats
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The Don WORKOUT
66 deadlift 110 pounds
66 box jump
66 KBS 1,5 pood (24 kg)
66 K2E
66 sit ups
66 pull up
66 thruster 55 pounds
66 wall ball
66 burpee
66 DU -
Harper WORKOUT
Complete as many rounds as possible in 23 minutes of:
- 9 chest-to-bar pull-ups
- 135-lb. power cleans, 15 reps
- 21 squats
- 400-meter run with a 45-lb. plate
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T.U.P. WORKOUT
15-12-9-6-3 reps for time of:
- 135-lb. power cleans
- Pull-ups
- 135-lb. front squats
- Pull-ups
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Matt 16 WORKOUT
For time:
- 16 deadlifts, 275 lb. – 16 hang power cleans, 185 lb.
- 16 push presses, 135 lb.
- Run 800 meters
- 16 deadlifts, 275 lb.
- 16 hang power cleans, 185 lb.
- 16 push presses, 135 lb.
- Run 800 meters
- 16 deadlifts, 275 lb.
- 16 hang power cleans, 185 lb.
- 16 push presses, 135 lb.
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Scooter WORKOUT
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
- 30 double-unders
- 15 pull-ups
- 15 push-ups
- 100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
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Horton WORKOUT
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Jennifer WORKOUT
Complete as many rounds as possible in 26 minutes of:
- 10 pull-ups
- 15 kettlebell swings, 1.5 pood
- 20 box jumps, 24-inch box
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Kutschbach WORKOUT
7 rounds for time of:
- 11 back squats, 185 lb.
- 10 jerks, 135 lb.
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Pike WORKOUT
5 rounds for time of:
- 75-lb. thrusters, 20 reps
- 10 strict ring dips
- 20 push-ups
- 10 strict handstand push-ups
- 50-meter bear crawl
Post time to comments.
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René WORKOUT
7 rounds for time of:
- Run 400 meters
- 21 walking lunges
- 15 pull-ups
- 9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
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Hortman WORKOUT
45 minute AMRAP:
*800 meter run
*80 Air squats
*8 Muscle ups -
PK / P.K. WORKOUT
5 rounds for time of:
- 225-lb. back squats, 10 reps
- 275-lb. deadlifts, 10 reps
- 400-meter sprint
- Rest 2 minutes
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Marco WORKOUT
3 rounds for time of:
- 21 pull-ups
- 15 handstand push-ups
- 9 thrusters, 135 lb.
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Servais WORKOUT
For time:
- Run 1.5 miles
Then, 8 rounds of:
- 19 pull-ups
- 19 push-ups
- 19 burpees
Then,
- 400-meter sandbag carry (heavy)
- 1-mile farmers carry with 45-lb. dumbbells
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Hall WORKOUT
5 rounds for time of:
- 225-lb. cleans, 3 reps
- 200-meter sprint
- 20 kettlebell snatches, 1.5 pood, 10 each arm
- Rest 2 minutes
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Capoot WORKOUT
For time:
- 100 push-ups
- Run 800 meters
- 75 push-ups
- Run 1,200 meters
- 50 push-ups
- Run 1,600 meters
- 25 push-ups
- Run 2,000 meters
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JT / J.T. WORKOUT
21-15-9:
* handstand push-ups
* ring dips
* push-ups -
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Murph WORKOUT
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run
Partition 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.
Resources
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition 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.
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Daniel WORKOUT
- 50 pull-ups
- 400 m run
- 21 thrusters, 95 lbs / 42.5 kg
- 800 m run
- 21 thrusters, 95 lbs / 42.5 kg
- 400 m run
- 50 pull-ups
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Josh WORKOUT
- 21 overhead squats, 95 lbs/42.5 kg
- 42 pull-ups
- 15 overhead squats
- 30 pull-ups
- 9 overhead squats
- 18 pull-ups
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Jason WORKOUT
- 100 squats
- 5 muscle-ups
- 75 squats
- 10 muscle-ups
- 50 squats
- 15 muscle-ups
- 25 squats
- 20 muscle-ups
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Badger WORKOUT
3 rounds:
* 30 squat cleans 95 lbs / 42.5 kg
* 30 pull-ups
* 800 m run -
Joshie WORKOUT
3 rounds:
* 21 reps dumbbell snatch, right arm, 40 lbs/20 kg
* 21 L-pull-ups
* 21 reps dumbbell snatch, left arm
* 21 L-Pull-upsThe snatches are full squat snatches.
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Nate WORKOUT
20 min AMRAP:
* 2 muscle-ups
* 4 handstand push-ups
* 8 kettlebell swings, 2 pood/32 kgResources
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
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Randy WORKOUT
- 75 reps power snatch, 75 lbs / 35 kg
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Tommy V WORKOUT
- 21 thrusters, 115 lbs / 52.5 kg
- 12 rope climbs, 15 ft / 4.5 m
- 15 thrusters
- 9 rope climbs
- 9 thrusters
- 6 rope climbs
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Griff WORKOUT
- 800 m run
- 400 m run backwards
- 800 m run
- 400 m run backwards
-
Ryan WORKOUT
Five rounds:
* 7 muscle-ups
* 21 burpees -
Erin WORKOUT
Five rounds:
* 15 dumbbell split cleans, 40 lbs / 20 kg
* 21 pull-ups -
Mr. Joshua WORKOUT
Five rounds:
* 400 m run
* 30 glute-ham sit-ups
* 15 deadlifts, 250 lbs / 115 kg -
D.T. / DT WORKOUT
Five rounds:
* 12 deadlifts, 155 lbs / 70 kg
* 9 hang power cleans, 155 lbs / 70 kg
* 6 push jerks, 155 lbs / 70 kg -
Danny WORKOUT
20 min AMRAP:
* 30 boxjumps, 24 inch/60 cm
* 20 push presses, 115 lbs / 50 kg
* 30 pull-ups -
Hansen WORKOUT
Five rounds:
* 30 kettlebell swings, 2 pood/32 kg
* 30 burpees
* 30 glute-ham sit-upsResources
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
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Tyler WORKOUT
Five rounds:
* 7 muscle-ups
* 21 sumo deadlift high-pulls, 95 lbs / 42.5 kg -
Lumberjack 20 WORKOUT
- 20 deadlifts (275lbs / 125 kg)
- 400 m run
- 20 KB swings (2 pood/ 32 kg)
- 400 m run
- 20 overhead squats (115lbs / 50 kg)
- 400 m run
- 20 burpees
- 400 m run
- 20 pull-ups (Chest to Bar)
- 400 m run
- 20 box jumps (24″ / 60 cm)
- 400 m run
- 20 DB squat cleans (45lbs / 20 kg each)
- 400 m run
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Stephen WORKOUT
30-25-20-15-10-5:
* GHD sit-up
* back extension
* knees to elbow
* Stiff legged deadlift, 95 lbs / 42.5 kg -
Garrett WORKOUT
Three rounds:
* 75 squats
* 25 ring handstand push-ups
* 25 L-pull-ups -
War Frank WORKOUT
Three rounds of:
* 25 muscle-ups
* 100 squats
* 35 GHD sit-ups -
McGhee WORKOUT
30 min AMRAP:
* 5 deadlifts, 275 lbs / 125 kg
* 13 push-ups
* 9 box jumps, 24 inch / 60 cm -
Paul WORKOUT
Five rounds:
* 50 double unders
* 35 knees to elbows
* 20 yard / 18 m overhead walk, 185 lbs / 85 kg -
Jerry WORKOUT
- 1 mile run
- 2k row
- 1 mile run
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Nutts WORKOUT
- 10 handstand push-ups
- 15 deadlifts, 250 lbs / 115 kg
- 25 box jumps, 30 inch / 75 cm
- 50 pull-ups
- 100 wallball shots, 20 pounds
- 200 double-unders
- 400 m run with a 45lb plate
Resources
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry 1 PPCLI, based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
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Arnie WORKOUT
With a single 2 pood (32 kg) kettlebell:
* 21 turkish get-ups, right arm
* 50 swings
* 21 overhead squats, left arm
* 50 swings
* 21 overhead squats, right arm
* 50 swings
* 21 turkish get-ups, left armResources
A very special WOD in loving memory of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
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The Seven WORKOUT
“The Seven” Seven rounds of:
* 7 Handstand push-ups
* 7 thrusters, 135 lbs / 60 kg
* 7 Knees to elbows
* 7 deadlifts, 245 lbs / 110 kg
* 7 burpees
* 7 kettlebell swings, 2 pood/32kg
* 7 pull-upsResources
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
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RJ / R.J. WORKOUT
Five rounds:
* 800 m run
* 5 rope climbs (15 ft/ 4.5m)
* 50 push-ups -
Luce WORKOUT
Wearing a 20 pound vest, three rounds of:
* 1K run
* 10 muscle-ups
* 100 squats -
Johnson WORKOUT
20 min AMRAP:
* 9 deadlifts, 245 lbs/110 kg
* 8 muscle-ups
* 9 squat cleans, 155 lbs / 70 kg -
Roy WORKOUT
Five rounds:
* 15 deadlifts, 225 lbs / 100 kg
* 20 box jumps, 24 inch / 60 cm
* 25 pull-ups -
Adam Brown WORKOUT
Two rounds:
* 24 deadlifts, 295 lbs / 130 kg
* 24 box jumps, 24 inch / 60 cm box
* 24 Wallball shots, 20 pound ball
* 24 bench presses, 195 lbs / 85 kg
* 24 box jumps
* 24 wallball shots
* 24 cleans, 145 lbs / 65 kg -
Coe WORKOUT
Ten rounds:
* 10 thrusters, 95 lbs / 42.5 kg
* 10 ring push-upsResources
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter.
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Severin WORKOUT
- 50 strict pull-ups
- 100 push-ups, release hands from floor at the bottom
- 5K run
If you’ve got a twenty pound vest or body armor, wear it.
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Helton WORKOUT
Three rounds:
* 800 m run
* 30 dumbbell squat cleans, 50 pound / 25 kg
* 30 burpees -
Jack WORKOUT
20 min AMRAP:
* 10 push presses, 115 lbs/50 kg
* 10 kb swings, 1.5 pood/24 kg
* 10 box jumps, 24 inch/60 cm -
Forrest WORKOUT
Three rounds:
* 20 L-pull-ups
* 30 toes to bar
* 40 burpees
* 800 m run -
Bulger WORKOUT
Ten rounds of:
* 150 m run
* 7 chest to bar pull-ups
* 7 front squats, 135 lbs / 60 kg
* 7 handstand push-ups -
Brenton WORKOUT
Five rounds of:
* bear crawl 100 feet/30 m
* standing broad-jump, 100 feet/30 mDo three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
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Blake WORKOUT
Four rounds:
* 100 foot/30m walking lunge with 45lb/20kg plate held overhead
* 30 box jump, 24 inch / 60 cm box
* 20 wallball shots, 20 pound ball
* 10 handstand push-ups -
Thompson WORKOUT
10 rounds:
* 1 Rope climb, 15 ft / 4.5 m
* 29 back squats, 95 lbs / 42.5 kg
* 10 m farmers carry, 135 lbs / 60 kgBegin the rope climbs seated on the floor.
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Whitten WORKOUT
Five rounds of:
* 22 kettlebell swings, 2 pood / 32 kg
* 22 box jump, 24 inch / 60 cm
* 400 m run
* 22 burpees
* 22 wall ball shots, 20 pound ballResources
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
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Bull WORKOUT
Two rounds:
* 200 double-unders
* 50 overhead squats, 135 pound / 60 kg
* 50 pull-ups
* 1 mile run -
John Rankel WORKOUT
20 min AMRAP
* 6 deadlifts, 225 lbs/100 kg
* 7 burpee pull-ups
* 10 kettlebell swings, 2 pood/32 kg
* 200 min run -
Holbrook WORKOUT
Ten rounds of:
* 5 thrusters, 115 pound/50kg
* 10 pull-ups
* 100 m run
* rest 1 minute -
Ledesma WORKOUT
20 min AMRAP:
* 5 parallette handstand push-ups
* 10 toes through rings
* 15 medicine ball cleans, 20 pound -
Wittman WORKOUT
Seven rounds of:
* 15 kettlebell swings, 1.5 pood / 24 kg
* 15 power cleans, 95 lbs / 42.5 kg
* 15 box jumps, 24″ / 60 cmResources
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
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"Moore" WORKOUT
Complete as many rounds in 20 minutes as you can of:
Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-upPost number of handstand push-ups completed for each round
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Wilmot WORKOUT
Six rounds of:
- 50 Squats
- 25 Ring dips
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'Moon' Hero WOD WORKOUT
Seven 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 ascentAlternate feet in the split snatch sets.
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Small WORKOUT
Three rounds of:
- Row 1000 meters
- 50 Burpees
- 50 Box jumps, 24″ box
- Run 800 meters
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J.J. WORKOUT
For time:
- 185-lb. squat clean, 1 rep
- 10 parallette handstand push-ups
- 185-lb. squat clean, 2 reps
- 9 parallette handstand push-ups
- 185-lb. squat clean, 3 reps
- 8 parallette handstand push-ups
- 185-lb. squat clean, 4 reps
- 7 parallette handstand push-ups
- 185-lb. squat clean, 5 reps
- 6 parallette handstand push-ups
- 185-lb. squat clean, 6 reps
- 5 parallette handstand push-ups
- 185-lb. squat clean, 7 reps
- 4 parallette handstand push-ups
- 185-lb. squat clean, 8 reps
- 3 parallette handstand push-ups
- 185-lb. squat clean, 9 reps
- 2 parallette handstand push-ups
- 185-lb. squat clean, 10 reps
- 1 parallette handstand push-up
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Zimmerman WORKOUT
Complete as many rounds as possible in 25 minutes of:
- 11 chest-to-bar pull-ups
- 2 deadlifts, 315 lb.
- 10 handstand push-ups
-
Taylor WORKOUT
4 rounds for time of:
- Run 400 meters
- 5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.
-
Justin WORKOUT
30-20-10 reps for time of:
- Body-weight back squats
- Body-weight bench presses
- Strict pull-ups
-
Zembiec WORKOUT
5 rounds for time of:
- 11 back squats, 185 lb.
- 7 strict burpee pull-ups
- 400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
-
-
Bell WORKOUT
3 rounds for time of:
- 185-lb. deadlifts, 32 reps
- 32 hanging hip touches, alternating arms
- 800-meter running farmer carry, 15-lb. dumbbells
-
-
Rocket WORKOUT
Complete as many rounds as possible in 30 minutes of:
- 50-yard swim
- 10 push-ups
- 15 squats
-
Riley WORKOUT
For time:
- Run 1.5 miles
- 150 burpees
- Run 1.5 miles
If you've got a weight vest or body armor, wear it.
-
Feeks WORKOUT
For time:
- 2 x 100-meter shuttle sprint
- 2 squat clean thrusters, 65-lb. dumbbells
- 4 x 100-meter shuttle sprint
- 4 squat clean thrusters, 65-lb. dumbbells
- 6 x 100-meter shuttle sprint
- 6 squat clean thrusters, 65-lb. dumbbells
- 8 x 100-meter shuttle sprint
- 8 squat clean thrusters, 65-lb. dumbbells
- 10 x 100-meter shuttle sprint
- 10 squat clean thrusters, 65-lb. dumbbells
- 12 x 100-meter shuttle sprint
- 12 squat clean thrusters, 65-lb. dumbbells
- 14 x 100-meter shuttle sprint
- 14 squat clean thrusters, 65-lb. dumbbells
- 16 x 100-meter shuttle sprint
- 16 squat clean thrusters, 65-lb. dumbbells
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Ned WORKOUT
7 rounds for time of:
- 11 body-weight back squats
- 1,000-meter row
-
Sham WORKOUT
7 rounds for time of:
- 11 body-weight deadlifts
- 100-meter sprint
-
Ozzy WORKOUT
7 rounds for time of:
- 11 deficit handstand push-ups
- 1,000-meter run
-
Jenny WORKOUT
Complete as many rounds as possible in 20 minutes of:
- 45-lb. overhead squats, 20 reps
- 45-lb. back squats, 20 reps
- 400-meter run
-
Spear WORKOUT
For time:
- 135-lb. thrusters, 100 reps
- 100 chest-to-bar pull-ups
- Run 6 miles
Partition the thrusters, pull-ups and run as needed.
-
"Loredo" WORKOUT
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters -
Luke WORKOUT
For time:
- Run 400 meters
- 155-lb. clean and jerks, 15 reps
- Run 400 meters
- 30 toes-to-bars
- Run 400 meters
- 45 wall-ball shots, 20-lb. ball
- Run 400 meters
- 1.5-pood kettlebell swings, 45 reps
- Run 400 meters
- 30 ring dips
- Run 400 meters
- 155-lb. weighted lunges, 15 steps
- Run 400 meters
-
Robbie WORKOUT
Complete as many rounds as possible in 25 minutes of:
- 8 freestanding handstand push-ups
- 15-foot L-sit rope climb, 1 ascent
-
Shawn WORKOUT
For time:
- Run 5 miles
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-upsbefore beginning the next 5-minute run interval.
Post time and number of intervals to complete the 5 miles to comments.
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Foo WORKOUT
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
- 7 chest-to-bar pull-ups
- 77 double-unders
- 170-lb. squat clean thrusters, 2 reps
- 28 sit-ups
-
Bowen WORKOUT
3 rounds for time of:
- Run 800 meters
- 275-lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
-
Gaza WORKOUT
5 rounds for time of:
- 35 kettlebell swings, 1.5 pood
- 30 push-ups
- 25 pull-ups
- 20 box jumps, 30-inch box
- 1-mile run
-
Crain WORKOUT
2 rounds for time of:
- 34 push-ups
- 50-yard sprint
- 34 deadlifts, 135 lb.
- 50-yard sprint
- 34 box jumps, 24-inch box
- 50-yard sprint
- 34 clean and jerks, 95 lb.
- 50-yard sprint
- 34 burpees
- 50-yard sprint
- 34 wall-ball shots, 20-lb. ball
- 50-yard sprint
- 34 pull-ups
- 50-yard sprint