CrossFit Iceni CrossFit Hero Workouts

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. 

4 rounds for time of:

• Run 800 meters
• 49 push-ups
• 49 sit-ups
• 49 squats

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

Complete as many rounds as possible in 20 minutes of:

• 15-ft rope climb, 1 ascent
• 5 burpees
• 200-meter run

If you've got a 20-lb. vest or body armor, wear it.

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

15-12-9-6-3 reps for time of:

• 135-lb. power cleans
• Pull-ups
• 135-lb. front squats
• Pull-ups

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.

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.

9 rounds for time with a partner of:

• 9 bar muscle-ups
• 11 clean and jerks, 155 lb.
• 50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

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

7 rounds for time of:

• 11 back squats, 185 lb. 
• 10 jerks, 135 lb.

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.

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.

45 minute AMRAP:
*800 meter run
*80 Air squats
*8 Muscle ups

5 rounds for time of:

• 225-lb. back squats, 10 reps
• 275-lb. deadlifts, 10 reps
• 400-meter sprint
• Rest 2 minutes

3 rounds for time of:

• 21 pull-ups
• 15 handstand push-ups
• 9 thrusters, 135 lb.

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

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

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

21-15-9:
* handstand push-ups
* ring dips
* push-ups

3 rounds:
* 800 m run
* 50 back extensions
* 50 sit-ups

• 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.

• 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

• 21 overhead squats, 95 lbs/42.5 kg
• 42 pull-ups
• 15 overhead squats
• 30 pull-ups
• 9 overhead squats
• 18 pull-ups

• 100 squats
• 5 muscle-ups
• 75 squats
• 10 muscle-ups
• 50 squats
• 15 muscle-ups
• 25 squats
• 20 muscle-ups

3 rounds:
* 30 squat cleans 95 lbs / 42.5 kg
* 30 pull-ups
* 800 m run

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-ups

The snatches are full squat snatches.

20 min AMRAP:
* 2 muscle-ups
* 4 handstand push-ups
* 8 kettlebell swings, 2 pood/32 kg

• 75 reps power snatch, 75 lbs / 35 kg

• 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

• 800 m run
• 400 m run backwards
• 800 m run
• 400 m run backwards

Five rounds:
* 7 muscle-ups
* 21 burpees

Five rounds:
* 15 dumbbell split cleans, 40 lbs / 20 kg
* 21 pull-ups

Five rounds:
* 400 m run
* 30 glute-ham sit-ups
* 15 deadlifts, 250 lbs / 115 kg

Five rounds:
* 12 deadlifts, 155 lbs / 70 kg
* 9 hang power cleans, 155 lbs / 70 kg
* 6 push jerks, 155 lbs / 70 kg

20 min AMRAP:
* 30 boxjumps, 24 inch/60 cm
* 20 push presses, 115 lbs / 50 kg
* 30 pull-ups

Five rounds:
* 30 kettlebell swings, 2 pood/32 kg 
* 30 burpees
* 30 glute-ham sit-ups

Five rounds:
* 7 muscle-ups 
* 21 sumo deadlift high-pulls, 95 lbs / 42.5 kg

• 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

30-25-20-15-10-5:
* GHD sit-up
* back extension
* knees to elbow
* Stiff legged deadlift, 95 lbs / 42.5 kg

Three rounds:
* 75 squats
* 25 ring handstand push-ups
* 25 L-pull-ups

Three rounds of:
* 25 muscle-ups
* 100 squats
* 35 GHD sit-ups

30 min AMRAP:
* 5 deadlifts, 275 lbs / 125 kg
* 13 push-ups
* 9 box jumps, 24 inch / 60 cm

Five rounds:
* 50 double unders
* 35 knees to elbows
* 20 yard / 18 m overhead walk, 185 lbs / 85 kg

• 1 mile run
• 2k row
• 1 mile run

• 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

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 arm

“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-ups

Five rounds:
* 800 m run
* 5 rope climbs (15 ft/ 4.5m)
* 50 push-ups

Wearing a 20 pound vest, three rounds of:
* 1K run
* 10 muscle-ups
* 100 squats

20 min AMRAP:
* 9 deadlifts, 245 lbs/110 kg
* 8 muscle-ups
* 9 squat cleans, 155 lbs / 70 kg

Five rounds:
* 15 deadlifts, 225 lbs / 100 kg
* 20 box jumps, 24 inch / 60 cm
* 25 pull-ups

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

Ten rounds:
* 10 thrusters, 95 lbs / 42.5 kg
* 10 ring push-ups

• 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.

Three rounds:
* 800 m run
* 30 dumbbell squat cleans, 50 pound / 25 kg
* 30 burpees

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

Three rounds:
* 20 L-pull-ups
* 30 toes to bar
* 40 burpees
* 800 m run

Ten rounds of:
* 150 m run
* 7 chest to bar pull-ups
* 7 front squats, 135 lbs / 60 kg
* 7 handstand push-ups

Five rounds of:
* bear crawl 100 feet/30 m
* standing broad-jump, 100 feet/30 m

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

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

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 kg

Begin the rope climbs seated on the floor.

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 ball

Two rounds:
* 200 double-unders
* 50 overhead squats, 135 pound / 60 kg
* 50 pull-ups
* 1 mile run

20 min AMRAP
* 6 deadlifts, 225 lbs/100 kg
* 7 burpee pull-ups
* 10 kettlebell swings, 2 pood/32 kg
* 200 min run

Ten rounds of:
* 5 thrusters, 115 pound/50kg
* 10 pull-ups
* 100 m run
* rest 1 minute

20 min AMRAP:
* 5 parallette handstand push-ups
* 10 toes through rings
* 15 medicine ball cleans, 20 pound

Seven rounds of:
* 15 kettlebell swings, 1.5 pood / 24 kg
* 15 power cleans, 95 lbs / 42.5 kg
* 15 box jumps, 24″ / 60 cm

Complete as many rounds in 20 minutes as you can of:
Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round

Six rounds of:

• 50 Squats
• 25 Ring dips

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 ascent

Alternate feet in the split snatch sets. 

Three rounds of:

• Row 1000 meters
• 50 Burpees
• 50 Box jumps, 24″ box
• Run 800 meters

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

Complete as many rounds as possible in 25 minutes of:

• 11 chest-to-bar pull-ups
• 2 deadlifts, 315 lb.
• 10 handstand push-ups

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.

30-20-10 reps for time of:

• Body-weight back squats
• Body-weight bench presses
• Strict pull-ups

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

Complete as many rounds as possible in 30 minutes of:

• 50-yard swim
• 10 push-ups
• 15 squats

For time:

• Run 1.5 miles
• 150 burpees
• Run 1.5 miles

If you've got a weight vest or body armor, wear it.

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

7 rounds for time of:

• 11 body-weight back squats
• 1,000-meter row

7 rounds for time of:

• 11 body-weight deadlifts
• 100-meter sprint

7 rounds for time of:

• 11 deficit handstand push-ups
• 1,000-meter run

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

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"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

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

Complete as many rounds as possible in 25 minutes of:

• 8 freestanding handstand push-ups
• 15-foot L-sit rope climb, 1 ascent

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.

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

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

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

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