“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time

“Annie”
Double-unders
Sit-ups
50/40/30/20/10 rep rounds, for time

“Cindy”
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes

“Diane”
Deadlift 225 lb
Handstand push-ups
21-15-9 reps, for time

“Elizabeth”
Clean 135 lb
Ring dips
21-15-9 reps, for time

“Eva”
Run 800 meters
30 Kettlebell swings, 2 pd
30 pull-ups
5 rounds for time

“Fran”
Thruster 95 lb
Pull-ups
21-15-9 reps, for time

“Grace”
Clean & jerk 135 lb
30 reps for time

“Helen”
400 meter run
21 Kettlebell swings, 1.5 pd
12 pull-ups
3 rounds for time

“Isabel”
Snatch 135 lb
30 reps for time

“Jackie”
1000 meter row
50 thrusters, 45 lb
30 pull-ups
For time

“Karen”
150 wall ball shots
For time

“Kelly”
Run 400 meters
30 box jumps, 24 inches
30 wall ball shots, 20 lb
5 rounds for time

“Linda”
Deadlift 1½ BW
Bench press BW
Clean ¾ BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time

“Lynne”
Bench press BW
Pull-ups
5 rounds for max reps

“Mary”
5 Handstand push-ups
10 single-leg squats
15 pull-ups
As many rounds as possible in 20 minutes

“Nancy”
400 meter run
15 overhead squats, 95 lb
5 rounds for time

“Nicole”
400 meter run
Max rep pull-ups
As many rounds as possible in 20 minutes
Note the number of pull-ups for each round.
CrossFit Hero Workouts

“Badger”
30 Squat cleans, 95 lb
30 Pull-ups
Run 800 meters
3 rounds for time

“Daniel”
50 Pull-ups
400 meter run
21 Thrusters, 95 lb
800 meter run
21 Thrusters, 95 lb
400 meter run
50 Pull-ups
For time

“Erin”
15 Dumbbells split clean, 40 lb
21 Pull-ups
5 rounds for time

“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time

“Jason”
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time

“Josh”
21 Overhead squats, 95 lb
42 Pull-ups
15 Overhead squats, 95 lb
30 Pull-ups
9 Overhead squats, 95 lb
18 Pull-ups
For time

“Joshie”
21 Dumbbell snatches, 40 lb, right arm
21 L Pull-ups
21 Dumbbell snatches, 40 lb, left arm
21 L Pull-ups
3 rounds for time

“JT”
Handstand push-ups
Ring dips
Push-ups
21-15-9 reps, for time

“Michael”
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

“Mr. Joshua”
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts, 250 lb
5 rounds for time

“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
For time
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

“Nate”
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes

“Randy”
75 lb power snatch, 75 reps
For time

“Ryan”
7 Muscle-ups
21 Burpees
5 rounds for time

“Tommy V”
21 Thrusters, 115 lb
15 ft Rope Climb, 12 ascents
15 Thrusters, 115 lb
15 ft Rope Climb, 9 ascents
9 Thrusters, 115 lb
15 ft Rope Climb, 6 ascents
For time
Other Named Workouts

“Fight Gone Bad (3 rounds)”
Wall ball (20 lb, 10 ft target), for reps
Sumo deadlift high-pull (75 lb), for reps
Box jump (20″), for reps
Push press (75 lb), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“Filthy Fifty”
50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (1 pd)
50 Walking lunges
50 Knees to elbows
50 Push press (45 lb)
50 Back extensions
50 Wall ball shots (20 lb)
50 Burpees
50 Double-unders
For time

“GI Jane”
100 Burpee pull-ups
For time

“Nasty Girls”
50 Squats
7 Muscle-ups
10 Hang power-cleans (135 lb)
3 rounds, for time

“Quarter Gone Bad”
135 lb Thruster, 15 seconds
Rest 45 seconds
50 lb Weighted Pull-up, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Five rounds For total reps

“Tabata Something Else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.
Score is the total reps from all four stations (32 intervals).

“Tabata This”
Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.