Memorial Wods

In CrossFit and functional fitness, athletes and trainers in the U.S. and overseas regularly hold memorial workouts (often called Hero WODs) to commemorate the fallen on Memorial Day.

Search...

AMRAP in 20 minutes

7 Burpee Box Jump Overs (24/20 in)
7 Clean-and-Jerks (135/95 lb)
7 Toes-to-Bars
7 American Kettlebell Swings (70/53 lb)
7 Plyo Push-Ups (45/35 lb plate)

For Time

1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run

AMRAP in 18 minutes

11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups

At 11:00:
1 minute Rest in Silence

6 Rounds for Time (with a Partner)

12 Synchronized Burpees
16 Kettlebell Swings (70/53 lb)
49 Wall Ball Shots (30/20 lb)
400 meter Run (together)

5 Rounds for Time

4 Squat Clean-and-Jerks (185/135 lb)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps

Then:
800 meter Run

For Time

2.23 mile Run

Directly into, 8 Rounds of:
5 Power Cleans (185/125 lb)
25 Wall Ball Shots (20/14 lb)

For Time

Buy In: 500 meter Row

4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders

Buy-Out: 1,600 meter Run

Time Cap: 40 minutes

AMRAP in 23 minutes

3 Pull-Ups
7 Wall Ball Shots (20/14 lb)
19 Sit-Ups
68 Double-Unders

For Time

Buy-In: 1,996 meter Air Bike

Then, 5 Rounds of:
8 Squat Cleans (185/125 lb)
24 Double-Unders
2 Muscle-Ups
13 Burpees

Buy-Out: 60 calorie Row

For Time

Buy-In: 81 Burpees

Then, 5 Rounds of:
41 Air Squats
20 Snatches (40/29 kg)
24 Pull-Ups

Buy-Out: 8 High Fives

Time Cap: 24 minutes

Then, 24 seconds of Silence