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.

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For Time

101 Back Squats (135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row

3 Rounds for Time

1 mile Run
9 Squat Cleans
18 Thrusters
20 Renegades Row
18 Burpees

4 Rounds for Time

1 Deadlift (275/205 lb)
25 Kettlebell Swings (53/35 lb)
19 Box Jumps (24/20 in)
11 Burpees

AMRAP in 20 minutes

5 Clusters (135/95 lb)
31 Push-Ups
20 Box Jumps (20/14 in)
18 Kettlebell Swings (53/35 lb)

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)