222 EMOM WODs for Beginners


This time I bring you list of the 222 EMOM WODs for beginners. You can either read it in this blog post, download it in the handy PDF using the following form or get more EMOMs like this in my new WOD generator app for iOS. So, if you are new to the CrossFit, keep reading to find out what EMOM is and how to approach those EMOMs or just skip to the list below.


Download all 222 EMOMs in handy PDF

What is an EMOM?

EMOM = Every Minute On the Minute
It is a type of the workout that tells you how much work you have to do in the minute. You can rest until the end of the minute if you finish prescribed reps earlier.

What is the purpose of an EMOM?

EMOMs are usually done before the main WOD = Workout Of the Day, and they typically have one or more of the following goals.

Practice the movements

  • Work in the minute of such EMOM usually takes 10 to 20 seconds.
  • Reps for each movement are lower. About 1-3 reps for difficult/heavy movements and about 5-8 reps for easier movements.
  • You can use the same weight for all the reps, or you can approach it as the ladder-style workout and add weight each minute until you fail the lift.
  • For example, EMOM that consists of single heavy clean and low rep handstand push-ups.

Learn to work under muscular fatigue

  • This kind of EMOMs usually consists of movements that are focused on the same muscle groups.
  • The first minutes of such EMOMs would take about 30 seconds while last minutes will take about 40 to 50 seconds.
  • The good example is EMOM that consists of pull-ups, calorie row, and American kettlebell swings.

Learn to work under fatigue (high heart rate)

  • A minute of these EMOMs ends at around 45-55 seconds.
  • The goal is to push yourself in the second half of the EMOM when your heart rate gets uncomfortable.
  • For example, EMOM of 15 cal in the first minute and 15 burpees in the second minute.
  • This type is my favorite and I usually visit Jason Khalipa’s Instagram for such EMOMs or use my app to find one that suits my training.


What type of EMOMs will you find on this list?

All EMOMs that are in the list below are from the “Practice the movements” category. This means that reps of each movement that you have to do in each minute are very low and should be easily manageable even if you are very new to the CrossFit.

How to approach those EMOMs?

All EMOMs in the list are for the beginners or for athletes who want to practice the movements, so there is no need to rush in each minute.
You will be able to finish a minute of the EMOM in less than 20 seconds, so make sure your technique is perfect.
If you are looking for more challenge, you can always multiply reps by 2, 3, 4 or even more or you can download my EMOM Generator and use difficulty slider to find EMOM that suits you.

I am new to CrossFit, and I don’t know how these movements look

Unfortunately, I don’t have all movement demo videos, but you can always use YouTube and search for [Movement name] + [CrossFit], and you will get at least 10 videos that will show you how the movements look.

Movements are too difficult or too heavy for beginners

If you choose EMOM that is too difficult for you try to scale it. How? For barbell movements, you can always decrease the weight or change the movement.
For example, use power snatch or overhead squat instead of squat snatch. The choice is up to you and should reflect your goals.
The same applies to gymnastic movements like muscle-ups or deficit HSPU.
For example, do 1 strict pull up + 1 ring dip instead of 1 muscle up, try banded muscle ups or just work on transition on lower rings. And for deficit HSPU, you substitute for strict classic HSPU, kipping HSPU with plates under the head or if you struggle a lot with HPSU, you can build your strict push strength by doing push-ups with feet on the box.

Want more EMOMs like this?

If you like the list below make sure to check out my iOS app WOD Generator! EMOMs or download this list in the PDF, subscribe to my newsletter and get notified about more articles like this.

Download all 222 EMOMs in handy PDF

222 EMOM WODs

16 Min EMOM

1. min:1 Sumo Deadlift High Pulls 155 lbs
2. min:1 Strict Pull Ups
3. min:10m Walking Lěunges
4. min:Rest

18 Min EMOM

1. min:5 Hang Power Cleans 70% of 1RM
2. min:2 Dumbbell Snatches 80 lbs

14 Min EMOM

1. min:1 Clusters 155 lbs
2. min:1 Push Presses 155 lbs

 

40 Min EMOM

1. min:5 Shoulder Presses 70% of 1RM
2. min:1 Legless Rope Climbs 15-foot
3. min:6 Target Burpees
4. min:5 Pull Ups
5. min:1 Overhead Squats 155 lbs

12 Min EMOM

1. min:1 Front Squats 185 lbs

21 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:8 Box Jump Overs 24″
3. min:1 Wall Climbs

 

9 Min EMOM

1. min:1 Hang Squat Snatches 135 lbs
2. min:4 Burpee Box Jump Over 24″
3. min:4 Kettlebell Swings 72 lbs

10 Min EMOM

1. min:20 Double Unders
2. min:6 Bar Facing Burpees

8 Min EMOM

1. min:8 Deadlifts 135 lbs

 

30 Min EMOM

1. min:3 Hang Power Clean and Jerks 80% of 1RM
2. min:3 Burpee Pull Ups
3. min:6 Pistol Squats
4. min:3 Shoulder Presses 95 lbs
5. min:1 Ring Muscle Ups

18 Min EMOM

1. min:5 Med-ball Squat Cleans 20 lbs
2. min:6 Hang Squat Cleans 75 lbs

15 Min EMOM

1. min:6 Box Jump Overs 30″

 

12 Min EMOM

1. min:2 Front Rack Lunges 90% of 1RM
2. min:8 Kettlebell Swings 54 lbs
3. min:3 HSPUs
4. min:1 Hang Squat Cleans 155 lbs

25 Min EMOM

1. min:8 Burpees Over Bar
2. min:6 Box Jumps 30″
3. min:3 Hang Squat Snatches 95 lbs
4. min:1 Hang Squat Clean and Jerks 90% of 1RM
5. min:1 Hang Power Clean and Jerks 90% of 1RM

15 Min EMOM

1. min:20 Double Unders
2. min:2 Bear Complex 95 lbs
3. min:10 cal Row
4. min:125m Run
5. min:3 Squat Cleans 80% of 1RM

 

10 Min EMOM

1. min:1 Strict Pull Ups
2. min:125m Run

12 Min EMOM

1. min:6 Pistol Squats
2. min:1 Hang Power Snatches 155 lbs

21 Min EMOM

1. min:5 Pull Ups
2. min:6 Pistol Squats
3. min:6 Front Rack Lunges 75 lbs

 

8 Min EMOM

1. min:10 Air Squats

30 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:4 Kettlebell Swings 72 lbs
3. min:8 cal Assault Bike

12 Min EMOM

1. min:6 Target Burpees
2. min:1 Legless Rope Climbs 15-foot
3. min:1 Strict Pull Ups
4. min:8 Hand Release Push Ups

 

8 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:1 Hang Squat Cleans 90% of 1RM
3. min:125m Run
4. min:4 Overhead Lunges 95 lbs

25 Min EMOM

1. min:1 Legless Rope Climbs 15-foot
2. min:6 Overhead Lunges 70% of 1RM
3. min:8 cal Assault Bike
4. min:3 Squat Snatches 75 lbs
5. min:1 Bear Complex 135 lbs

15 Min EMOM

1. min:5 Hang Power Snatches 95 lbs
2. min:8 Burpees
3. min:6 Pistol Squats

 

25 Min EMOM

1. min:5 Power Cleans 95 lbs
2. min:10m Walking Lunges
3. min:1 Deadlifts 90% of 1RM
4. min:1 Squat Cleans 185 lbs
5. min:3 Front Squats 155 lbs

10 Min EMOM

1. min:1 Deadlifts 265 lbs

21 Min EMOM

1. min:8 Burpees
2. min:2 Front Rack Lunges 90% of 1RM
3. min:3 Squat Snatches 80% of 1RM

 

9 Min EMOM

1. min:5 Hang Power Clean and Jerks 70% of 1RM
2. min:10 cal Row
3. min:4 Kettlebell Snatches 54 lbs

40 Min EMOM

1. min:5 Pull Ups
2. min:3 Burpee Pull Ups
3. min:5 Overhead Squats 75 lbs
4. min:5 Hang Power Snatches 70% of 1RM

18 Min EMOM

1. min:1 Power Snatches 155 lbs
2. min:5 Shoulder Presses 75 lbs

 

10 Min EMOM

1. min:8 Hand Release Push Ups
2. min:4 Ring Dips
3. min:3 Clusters 115 lbs
4. min:2 Kettlebell Snatches 72 lbs
5. min:125m Run

24 Min EMOM

1. min:1 Deadlifts 265 lbs
2. min:8 Burpees Over Bar
3. min:12 Box Jump Overs 20″
4. min:1 Hang Squat Clean and Jerks 90% of 1RM

14 Min EMOM

1. min:4 Burpee Box Jumps 24″

 

21 Min EMOM

1. min:10 cal Row
2. min:125m Run
3. min:6 Front Squats 75 lbs

21 Min EMOM

1. min:10 cal Row
2. min:1 Power Snatches 135 lbs
3. min:6 V-Ups

15 Min EMOM

1. min:2 Front Rack Lunges 135 lbs
2. min:6 V-Ups
3. min:6 Box Jumps 30″

 

21 Min EMOM

1. min:3 Hang Power Snatches 115 lbs
2. min:1 Strict Pull Ups
3. min:6 Pistol Squats

16 Min EMOM

1. min:4 Wall Balls 30 lbs
2. min:5 Hang Squat Cleans 70% of 1RM

12 Min EMOM

1. min:4 Dumbbell Snatches 50 lbs
2. min:4 Toes to Bars



40 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:1 Sumo Deadlift High Pulls 155 lbs
3. min:4 Ring Dips
4. min:4 Wall Balls 30 lbs
5. min:Rest

40 Min EMOM

1. min:2 Squat Snatches 115 lbs
2. min:5 Hang Power Clean and Jerks 70% of 1RM
3. min:1 Shoulder Presses 135 lbs
4. min:10 Air Squats

9 Min EMOM

1. min:2 Kettlebell Snatches 72 lbs

 

25 Min EMOM

1. min:3 Hang Squat Snatches 95 lbs
2. min:8 Hand Release Push Ups
3. min:1 Wall Climbs
4. min:6 Sumo Deadlift High Pulls 75 lbs
5. min:Rest

8 Min EMOM

1. min:1 Deficit HSPUs 8″

18 Min EMOM

1. min:1 Rope Climbs 15-foot
2. min:8 Burpees Over Bar
3. min:5 Deadlifts 70% of 1RM

 

10 Min EMOM

1. min:1 Power Snatches 155 lbs

24 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:1 Legless Rope Climbs 15-foot
3. min:6 V-Ups
4. min:Rest

40 Min EMOM

1. min:5 Deadlifts 70% of 1RM
2. min:3 HSPUs
3. min:8 Hand Release Push Ups
4. min:5 Med-ball Squat Cleans 20 lbs
5. min:6 Pistol Squats

 

20 Min EMOM

1. min:20 Double Unders
2. min:4 Power Clean and Jerks 95 lbs
3. min:2 Back Squats 205 lbs
4. min:6 Pistol Squats

8 Min EMOM

1. min:1 Burpee Muscle Ups
2. min:4 Front Rack Lunges 115 lbs
3. min:150m Row
4. min:5 Pull Ups

18 Min EMOM

1. min:6 Target Burpees
2. min:4 Toes to Bars
3. min:10 Air Squats

 

16 Min EMOM

1. min:125m Run

15 Min EMOM

1. min:1 Hang Squat Clean and Jerks 185 lbs

18 Min EMOM

1. min:3 Back Squats 185 lbs
2. min:2 Box Jumps 40″

 

14 Min EMOM

1. min:6 Box Jumps 30″
2. min:6 Hang Power Snatches 75 lbs

12 Min EMOM

1. min:2 Kettlebell Snatches 72 lbs
2. min:1 Bar Muscle Ups
3. min:5 Hang Squat Cleans 95 lbs

15 Min EMOM

1. min:2 Hang Power Cleans 155 lbs
2. min:8 Kettlebell Swings 54 lbs
3. min:6 Back Squats 95 lbs
4. min:1 Strict Pull Ups
5. min:Rest

 

14 Min EMOM

1. min:4 Ring Dips

30 Min EMOM

1. min:5 Power Snatches 70% of 1RM
2. min:1 Hang Squat Snatches 90% of 1RM
3. min:4 Wall Balls 30 lbs

14 Min EMOM

1. min:6 Hang Squat Cleans 75 lbs

 

16 Min EMOM

1. min:1 Front Squats 225 lbs

8 Min EMOM

1. min:1 Strict HSPUs

21 Min EMOM

1. min:5 Hang Power Clean and Jerks 75 lbs
2. min:5 Med-ball Squat Cleans 20 lbs
3. min:1 Deficit HSPUs 4″

 

12 Min EMOM

1. min:5 Deadlifts 70% of 1RM
2. min:8 Burpees
3. min:1 Strict Pull Ups
4. min:2 Overhead Lunges 155 lbs

24 Min EMOM

1. min:1 Squat Snatches 155 lbs
2. min:6 Overhead Lunges 70% of 1RM
3. min:1 Clean and Jerks 90% of 1RM
4. min:1 Back Squats 225 lbs

30 Min EMOM

1. min:6 Front Rack Lunges 75 lbs
2. min:10 Sit Ups
3. min:6 Bar Facing Burpees

 

9 Min EMOM

1. min:1 Bar Muscle Ups
2. min:8 Burpees Over Bar
3. min:3 HSPUs

9 Min EMOM

1. min:3 Power Clean and Jerks 115 lbs
2. min:3 Shoulder Presses 95 lbs
3. min:125m Run

15 Min EMOM

1. min:5 Pull Ups

 

24 Min EMOM

1. min:4 Burpee Box Jumps 24″
2. min:10 cal Row

40 Min EMOM

1. min:3 Burpee Pull Ups
2. min:8 cal Assault Bike
3. min:6 Overhead Lunges 70% of 1RM
4. min:10 Sit Ups
5. min:5 Power Snatches 75 lbs

12 Min EMOM

1. min:1 Push Jerks 205 lbs

 

18 Min EMOM

1. min:3 Hang Squat Cleans 80% of 1RM
2. min:3 HSPUs
3. min:8 Burpees Over Bar

9 Min EMOM

1. min:2 Box Jump Overs 40″

15 Min EMOM

1. min:8 cal Assault Bike
2. min:150m Row
3. min:6 Front Rack Lunges 70% of 1RM

 

18 Min EMOM

1. min:3 Back Squats 185 lbs
2. min:2 Clean and Jerks 155 lbs
3. min:6 Hang Power Snatches 75 lbs

21 Min EMOM

1. min:4 Kettlebell Snatches 54 lbs
2. min:125m Run
3. min:6 Pistol Squats

21 Min EMOM

1. min:4 Dumbbell Snatches 50 lbs
2. min:1 Squat Cleans 185 lbs
3. min:5 Pull Ups

 

9 Min EMOM

1. min:5 Hang Power Clean and Jerks 70% of 1RM
2. min:6 Box Jump Overs 30″
3. min:10 Air Squats

16 Min EMOM

1. min:2 Kettlebell Snatches 72 lbs
2. min:3 Hang Power Clean and Jerks 80% of 1RM
3. min:8 cal Assault Bike
4. min:8 Burpees

12 Min EMOM

1. min:1 Back Squats 225 lbs
2. min:1 Deficit HSPUs 8″
3. min:8 cal Assault Bike
4. min:10 cal Row

 

9 Min EMOM

1. min:6 Pistol Squats
2. min:8 cal Assault Bike
3. min:20 Double Unders

21 Min EMOM

1. min:1 Bear Complex 135 lbs
2. min:2 Power Snatches 135 lbs
3. min:5 Hang Squat Cleans 95 lbs

12 Min EMOM

1. min:1 Deficit HSPUs 4″
2. min:6 Bar Facing Burpees
3. min:4 Kettlebell Swings 72 lbs
4. min:1 Squat Snatches 135 lbs

 

12 Min EMOM

1. min:4 Kettlebell Swings 72 lbs
2. min:1 Clusters 155 lbs
3. min:8 Burpees

15 Min EMOM

1. min:1 Burpee Muscle Ups

10 Min EMOM

1. min:4 Dumbbell Snatches 50 lbs

 

25 Min EMOM

1. min:1 Ring Muscle Ups
2. min:2 Bear Complex 95 lbs
3. min:3 Clean and Jerks 80% of 1RM
4. min:5 Squat Snatches 70% of 1RM
5. min:Rest

18 Min EMOM

1. min:10 cal Row
2. min:10 Sit Ups
3. min:3 HSPUs

10 Min EMOM

1. min:1 Front Squats 225 lbs
2. min:6 Pistol Squats
3. min:4 Burpee Box Jumps 24″
4. min:8 Hand Release Push Ups
5. min:Rest

 

30 Min EMOM

1. min:6 Target Burpees
2. min:6 Pistol Squats
3. min:8 Wall Balls 20 lbs
4. min:3 Hang Power Clean and Jerks 80% of 1RM
5. min:8 cal Assault Bike

30 Min EMOM

1. min:1 Back Squats 225 lbs
2. min:1 Push Jerks 185 lbs
3. min:4 Wall Balls 30 lbs

25 Min EMOM

1. min:8 Hand Release Push Ups
2. min:1 Bar Muscle Ups
3. min:1 Rope Climbs 15-foot
4. min:1 Sumo Deadlift High Pulls 185 lbs
5. min:Rest

 

10 Min EMOM

1. min:6 Box Jumps 30″
2. min:4 Ring Dips
3. min:3 Burpee Pull Ups
4. min:3 Power Snatches 80% of 1RM
5. min:Rest

10 Min EMOM

1. min:5 Shoulder Presses 75 lbs
2. min:10m Walking Lunges
3. min:1 Strict HSPUs
4. min:20 Double Unders
5. min:6 Sumo Deadlift High Pulls 75 lbs

40 Min EMOM

1. min:1 Legless Rope Climbs 15-foot
2. min:4 Sumo Deadlift High Pulls 115 lbs
3. min:125m Run
4. min:Rest

 

20 Min EMOM

1. min:1 Wall Climbs
2. min:6 Target Burpees

40 Min EMOM

1. min:1 Legless Rope Climbs 15-foot
2. min:8 Burpees
3. min:125m Run
4. min:6 V-Ups
5. min:4 Kettlebell Swings 72 lbs

25 Min EMOM

1. min:6 V-Ups
2. min:2 Clusters 80% of 1RM
3. min:1 Legless Rope Climbs 15-foot
4. min:1 Ring Muscle Ups
5. min:6 Front Rack Lunges 75 lbs

 

10 Min EMOM

1. min:2 Dumbbell Snatches 80 lbs
2. min:1 Burpee Muscle Ups

12 Min EMOM

1. min:3 Power Snatches 80% of 1RM
2. min:1 Clusters 155 lbs
3. min:1 Wall Climbs

12 Min EMOM

1. min:1 Legless Rope Climbs 15-foot

 

12 Min EMOM

1. min:1 Burpee Muscle Ups
2. min:2 Hang Power Snatches 135 lbs
3. min:7 Push Presses 75 lbs
4. min:1 Bar Muscle Ups

25 Min EMOM

1. min:10 Sit Ups
2. min:3 HSPUs
3. min:4 Front Rack Lunges 95 lbs
4. min:8 Hand Release Push Ups
5. min:Rest

18 Min EMOM

1. min:150m Row
2. min:1 Strict HSPUs

 

25 Min EMOM

1. min:3 Burpee Pull Ups
2. min:2 Dumbbell Snatches 80 lbs
3. min:5 Pull Ups
4. min:6 Pistol Squats
5. min:1 Strict Pull Ups

15 Min EMOM

1. min:3 Hang Squat Cleans 135 lbs
2. min:8 Hand Release Push Ups
3. min:5 Hang Squat Snatches 70% of 1RM

25 Min EMOM

1. min:6 Bar Facing Burpees
2. min:4 Clean and Jerks 115 lbs
3. min:1 Strict HSPUs
4. min:1 Sumo Deadlift High Pulls 155 lbs
5. min:7 Push Presses 75 lbs

 

21 Min EMOM

1. min:10 Sit Ups
2. min:4 Burpee Box Jump Over 24″
3. min:10 cal Row

14 Min EMOM

1. min:5 Squat Snatches 70% of 1RM

16 Min EMOM

1. min:2 Hang Power Clean and Jerks 135 lbs



30 Min EMOM

1. min:10m Walking Lunges
2. min:6 Power Cleans 75 lbs
3. min:8 Hand Release Push Ups
4. min:1 Rope Climbs 15-foot
5. min:1 Wall Climbs

10 Min EMOM

1. min:4 Burpee Box Jumps 24″

10 Min EMOM

1. min:5 Hang Power Clean and Jerks 70% of 1RM

 

16 Min EMOM

1. min:1 Overhead Squats 90% of 1RM
2. min:1 Push Presses 155 lbs

25 Min EMOM

1. min:3 Shoulder Presses 95 lbs
2. min:4 Ring Dips
3. min:6 V-Ups
4. min:6 Pistol Squats
5. min:1 Legless Rope Climbs 15-foot

14 Min EMOM

1. min:1 Rope Climbs 15-foot

 

30 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:3 HSPUs
3. min:3 Hang Squat Snatches 75 lbs
4. min:8 Burpees
5. min:Rest

9 Min EMOM

1. min:8 Burpees Over Bar

21 Min EMOM

1. min:8 Hand Release Push Ups
2. min:1 Wall Climbs
3. min:4 Toes to Bars

 

24 Min EMOM

1. min:3 Burpee Pull Ups
2. min:10 Sit Ups

16 Min EMOM

1. min:3 Hang Power Snatches 80% of 1RM
2. min:3 Push Jerks 80% of 1RM

8 Min EMOM

1. min:1 Squat Cleans 90% of 1RM

 

40 Min EMOM

1. min:2 Kettlebell Snatches 72 lbs
2. min:1 Wall Climbs
3. min:1 Hang Squat Snatches 90% of 1RM
4. min:5 Push Presses 115 lbs
5. min:5 Pull Ups

40 Min EMOM

1. min:3 HSPUs
2. min:3 Chest-to-Bar Pull Ups
3. min:2 Kettlebell Snatches 72 lbs
4. min:3 Clusters 115 lbs
5. min:Rest

25 Min EMOM

1. min:1 Hang Squat Clean and Jerks 185 lbs
2. min:4 Burpee Box Jumps 24″
3. min:3 HSPUs
4. min:2 Kettlebell Snatches 72 lbs
5. min:1 Hang Power Clean and Jerks 90% of 1RM

 

40 Min EMOM

1. min:10 Sit Ups
2. min:4 Dumbbell Snatches 50 lbs
3. min:4 Toes to Bars
4. min:3 Squat Cleans 115 lbs
5. min:1 Hang Squat Clean and Jerks 205 lbs

24 Min EMOM

1. min:5 Push Jerks 70% of 1RM
2. min:2 Overhead Lunges 90% of 1RM

25 Min EMOM

1. min:5 Pull Ups
2. min:3 Clean and Jerks 80% of 1RM
3. min:8 Box Jumps 24″
4. min:3 Burpee Pull Ups
5. min:4 Dumbbell Snatches 50 lbs

 

25 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:1 Clean and Jerks 205 lbs
3. min:1 Bar Muscle Ups
4. min:8 Hand Release Push Ups
5. min:8 Wall Balls 20 lbs

16 Min EMOM

1. min:8 Burpees
2. min:4 Kettlebell Snatches 54 lbs

15 Min EMOM

1. min:4 Ring Dips

 

14 Min EMOM

1. min:20 Double Unders
2. min:6 Bar Facing Burpees

25 Min EMOM

1. min:1 Burpee Muscle Ups
2. min:3 Deadlifts 225 lbs
3. min:4 Toes to Bars
4. min:3 Power Cleans 80% of 1RM
5. min:Rest

18 Min EMOM

1. min:1 Ring Muscle Ups
2. min:1 Shoulder Presses 90% of 1RM

 

24 Min EMOM

1. min:8 Burpees
2. min:1 Strict Pull Ups
3. min:4 Kettlebell Snatches 54 lbs
4. min:5 Back Squats 115 lbs

18 Min EMOM

1. min:1 Deadlifts 265 lbs
2. min:20 Double Unders

40 Min EMOM

1. min:6 Back Squats 95 lbs
2. min:4 Sumo Deadlift High Pulls 115 lbs
3. min:5 Med-ball Squat Cleans 20 lbs
4. min:1 Hang Power Clean and Jerks 205 lbs
5. min:125m Run

 

14 Min EMOM

1. min:10 Air Squats
2. min:3 Chest-to-Bar Pull Ups

21 Min EMOM

1. min:5 Deadlifts 185 lbs
2. min:8 Burpees Over Bar
3. min:1 Deficit HSPUs 8″

10 Min EMOM

1. min:4 Overhead Lunges 115 lbs
2. min:1 Burpee Muscle Ups
3. min:8 Box Jumps 20″
4. min:1 Hang Squat Clean and Jerks 90% of 1RM
5. min:2 Bear Complex 95 lbs

 

30 Min EMOM

1. min:4 Dumbbell Snatches 50 lbs
2. min:5 Hang Power Cleans 75 lbs
3. min:1 Strict Pull Ups

12 Min EMOM

1. min:5 Overhead Squats 70% of 1RM
2. min:1 Burpee Muscle Ups
3. min:20 Double Unders

12 Min EMOM

1. min:4 Overhead Lunges 115 lbs
2. min:2 Box Jump Overs 40″

 

18 Min EMOM

1. min:1 Strict HSPUs

30 Min EMOM

1. min:5 Power Cleans 70% of 1RM
2. min:10 Sit Ups
3. min:125m Run

14 Min EMOM

1. min:1 Strict Pull Ups

 

10 Min EMOM

1. min:8 Burpees

24 Min EMOM

1. min:1 Squat Cleans 225 lbs
2. min:3 Back Squats 155 lbs
3. min:6 Front Rack Lunges 75 lbs
4. min:3 Power Snatches 80% of 1RM

24 Min EMOM

1. min:5 Squat Snatches 70% of 1RM
2. min:3 Clusters 115 lbs

 

25 Min EMOM

1. min:4 Ring Dips
2. min:1 Squat Cleans 155 lbs
3. min:3 Deadlifts 80% of 1RM
4. min:6 Target Burpees
5. min:3 Clean and Jerks 80% of 1RM

16 Min EMOM

1. min:4 Overhead Squats 95 lbs

10 Min EMOM

1. min:1 Clusters 90% of 1RM
2. min:1 Sumo Deadlift High Pulls 155 lbs

 

20 Min EMOM

1. min:1 Hang Power Cleans 185 lbs
2. min:1 Squat Snatches 205 lbs
3. min:1 Burpee Muscle Ups
4. min:Rest

21 Min EMOM

1. min:10 Sit Ups
2. min:10 Air Squats
3. min:2 Bear Complex 115 lbs

14 Min EMOM

1. min:4 Squat Cleans 95 lbs
2. min:8 Burpees

 

24 Min EMOM

1. min:5 Med-ball Squat Cleans 20 lbs
2. min:5 Push Presses 70% of 1RM

40 Min EMOM

1. min:1 Bear Complex 135 lbs
2. min:8 Burpees Over Bar
3. min:1 Push Presses 90% of 1RM
4. min:3 Deadlifts 80% of 1RM

10 Min EMOM

1. min:3 Burpee Pull Ups
2. min:1 Hang Power Clean and Jerks 185 lbs
3. min:2 Kettlebell Snatches 72 lbs
4. min:4 Toes to Bars
5. min:3 Hang Power Cleans 80% of 1RM

 

18 Min EMOM

1. min:1 Burpee Muscle Ups
2. min:2 Dumbbell Snatches 80 lbs
3. min:8 Kettlebell Swings 54 lbs

10 Min EMOM

1. min:4 Burpee Box Jumps 24″
2. min:10 Air Squats

21 Min EMOM

1. min:2 Box Jumps 40″
2. min:4 Kettlebell Snatches 54 lbs
3. min:6 Hang Squat Cleans 75 lbs

 

9 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:1 Hang Squat Clean and Jerks 185 lbs
3. min:4 Deadlifts 205 lbs

20 Min EMOM

1. min:5 Clean and Jerks 95 lbs

21 Min EMOM

1. min:3 Hang Squat Snatches 80% of 1RM
2. min:4 Toes to Bars
3. min:8 cal Assault Bike

 

24 Min EMOM

1. min:5 Hang Squat Snatches 70% of 1RM
2. min:1 Strict Pull Ups

10 Min EMOM

1. min:4 Ring Dips

15 Min EMOM

1. min:2 Overhead Lunges 135 lbs
2. min:1 Strict HSPUs
3. min:20 Double Unders

 

10 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:3 Overhead Squats 115 lbs

24 Min EMOM

1. min:1 Clean and Jerks 90% of 1RM
2. min:4 Burpee Box Jumps 24″

18 Min EMOM

1. min:1 Rope Climbs 15-foot
2. min:8 cal Assault Bike

 

21 Min EMOM

1. min:1 Squat Cleans 185 lbs
2. min:2 Bear Complex 115 lbs
3. min:5 Power Snatches 75 lbs

30 Min EMOM

1. min:5 Hang Power Cleans 95 lbs
2. min:6 Bar Facing Burpees
3. min:1 Hang Squat Clean and Jerks 135 lbs

12 Min EMOM

1. min:10 Air Squats

 

8 Min EMOM

1. min:8 Burpees Over Bar
2. min:1 Shoulder Presses 135 lbs

25 Min EMOM

1. min:4 Ring Dips
2. min:10 Air Squats
3. min:6 V-Ups
4. min:1 Hang Power Snatches 155 lbs
5. min:1 Strict Pull Ups

20 Min EMOM

1. min:1 Strict HSPUs

 

10 Min EMOM

1. min:8 Wall Balls 20 lbs
2. min:4 Kettlebell Snatches 54 lbs
3. min:3 Shoulder Presses 95 lbs
4. min:1 Burpee Muscle Ups
5. min:Rest

21 Min EMOM

1. min:1 Rope Climbs 15-foot
2. min:10 Sit Ups
3. min:3 Overhead Squats 115 lbs

25 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:2 Dumbbell Snatches 80 lbs
3. min:2 Front Rack Lunges 155 lbs
4. min:20 Double Unders
5. min:Rest

 

24 Min EMOM

1. min:1 Legless Rope Climbs 15-foot
2. min:1 Deficit HSPUs 8″

18 Min EMOM

1. min:1 Front Squats 90% of 1RM

25 Min EMOM

1. min:5 Power Clean and Jerks 75 lbs
2. min:6 V-Ups
3. min:2 Front Rack Lunges 90% of 1RM
4. min:10 Air Squats
5. min:4 Squat Cleans 95 lbs

 

15 Min EMOM

1. min:3 Squat Snatches 95 lbs
2. min:4 Clean and Jerks 115 lbs
3. min:1 Rope Climbs 15-foot
4. min:8 Wall Balls 20 lbs
5. min:1 Hang Power Snatches 155 lbs

25 Min EMOM

1. min:1 Deficit HSPUs 4″
2. min:125m Run
3. min:3 Overhead Squats 115 lbs
4. min:1 Power Clean and Jerks 205 lbs
5. min:6 Target Burpees

8 Min EMOM

1. min:5 Power Snatches 70% of 1RM
2. min:5 Pull Ups
3. min:5 Overhead Squats 70% of 1RM
4. min:6 Target Burpees

 

24 Min EMOM

1. min:6 Target Burpees
2. min:3 Chest-to-Bar Pull Ups

14 Min EMOM

1. min:6 Box Jumps 30″
2. min:1 Ring Muscle Ups

12 Min EMOM

1. min:1 Bar Muscle Ups
2. min:3 Power Snatches 80% of 1RM
3. min:5 Med-ball Squat Cleans 20 lbs
4. min:1 Bear Complex 135 lbs

 

24 Min EMOM

1. min:4 Burpee Box Jumps 24″
2. min:2 Overhead Lunges 155 lbs

15 Min EMOM

1. min:1 Back Squats 90% of 1RM

21 Min EMOM

1. min:3 Clean and Jerks 135 lbs
2. min:12 Box Jump Overs 20″
3. min:1 Power Clean and Jerks 205 lbs



16 Min EMOM

1. min:1 Deficit HSPUs 4″

18 Min EMOM

1. min:3 Back Squats 185 lbs
2. min:5 Pull Ups
3. min:1 Wall Climbs

12 Min EMOM

1. min:2 Bear Complex 80% of 1RM
2. min:3 Chest-to-Bar Pull Ups
3. min:1 Clusters 155 lbs
4. min:Rest

 

24 Min EMOM

1. min:8 Push Jerks 75 lbs
2. min:8 Kettlebell Swings 54 lbs

25 Min EMOM

1. min:8 cal Assault Bike
2. min:1 Squat Cleans 205 lbs
3. min:3 Clean and Jerks 135 lbs
4. min:6 Bar Facing Burpees
5. min:Rest

16 Min EMOM

1. min:5 Pull Ups

 

15 Min EMOM

1. min:1 Ring Muscle Ups
2. min:1 Strict Pull Ups
3. min:6 Overhead Lunges 75 lbs

8 Min EMOM

1. min:8 Burpees
2. min:1 Deficit HSPUs 8″
3. min:1 Wall Climbs
4. min:4 Dumbbell Snatches 50 lbs

18 Min EMOM

1. min:3 Push Jerks 80% of 1RM
2. min:150m Row
3. min:2 Kettlebell Snatches 72 lbs

 

9 Min EMOM

1. min:3 Burpee Pull Ups

16 Min EMOM

1. min:4 Kettlebell Snatches 54 lbs

30 Min EMOM

1. min:1 Ring Muscle Ups
2. min:10 Air Squats
3. min:3 Chest-to-Bar Pull Ups
4. min:4 Ring Dips
5. min:6 Bar Facing Burpees

 

30 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:2 Bear Complex 80% of 1RM
3. min:1 Hang Power Cleans 185 lbs
4. min:2 Hang Squat Clean and Jerks 115 lbs
5. min:Rest

10 Min EMOM

1. min:10 cal Row
2. min:8 Burpees
3. min:2 Bear Complex 95 lbs
4. min:1 Hang Squat Clean and Jerks 205 lbs
5. min:Rest

40 Min EMOM

1. min:1 Clusters 90% of 1RM
2. min:6 Target Burpees
3. min:2 Box Jumps 40″
4. min:1 Deficit HSPUs 8″

 

14 Min EMOM

1. min:2 Sumo Deadlift High Pulls 135 lbs

16 Min EMOM

1. min:5 Med-ball Squat Cleans 20 lbs
2. min:2 Box Jumps 40″
3. min:8 Hand Release Push Ups
4. min:Rest

8 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:1 Bar Muscle Ups

 

16 Min EMOM

1. min:20 Double Unders
2. min:2 Overhead Lunges 155 lbs
3. min:10 Sit Ups
4. min:1 Wall Climbs

21 Min EMOM

1. min:3 Burpee Pull Ups
2. min:10 cal Row
3. min:4 Toes to Bars

25 Min EMOM

1. min:3 Chest-to-Bar Pull Ups
2. min:1 Power Cleans 185 lbs
3. min:1 Wall Climbs
4. min:3 Hang Squat Snatches 95 lbs
5. min:6 Pistol Squats

 

30 Min EMOM

1. min:1 Bar Muscle Ups
2. min:6 Bar Facing Burpees
3. min:6 V-Ups
4. min:1 Hang Squat Snatches 155 lbs
5. min:5 Back Squats 115 lbs

40 Min EMOM

1. min:1 Hang Squat Snatches 155 lbs
2. min:6 Target Burpees
3. min:1 Rope Climbs 15-foot
4. min:3 Hang Squat Cleans 135 lbs

25 Min EMOM

1. min:1 Strict HSPUs
2. min:4 Overhead Lunges 115 lbs
3. min:10 Sit Ups
4. min:5 Hang Power Cleans 70% of 1RM
5. min:1 Hang Squat Snatches 155 lbs

 

16 Min EMOM

1. min:8 cal Assault Bike
2. min:1 Power Clean and Jerks 185 lbs

14 Min EMOM

1. min:1 Front Squats 90% of 1RM
2. min:1 Squat Snatches 90% of 1RM

20 Min EMOM

1. min:1 Hang Power Clean and Jerks 185 lbs
2. min:3 Back Squats 85% of 1RM
3. min:2 Squat Cleans 135 lbs
4. min:Rest

 

14 Min EMOM

1. min:1 Burpee Muscle Ups

30 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:3 Chest-to-Bar Pull Ups
3. min:1 Back Squats 225 lbs
4. min:1 Power Cleans 185 lbs
5. min:3 Front Squats 80% of 1RM

12 Min EMOM

1. min:10 cal Row
2. min:3 Back Squats 155 lbs
3. min:4 Kettlebell Snatches 54 lbs

 


11 WODs With Thursters That Will Challenge You (+ Good Times To Beat)


Thrusters

Thrusters! I don’t know about you, but I hated thrusters when I started CrossFit 5 years ago, and I still hate them. I bet there are some thrusters lovers but unfortunately, I am not one of them, but that doesn’t mean I don’t do thrusters regularly!

The only reason why I hate thrusters is that they are one of the hardest CrossFit exercises and I always breath heavy after every WOD that involves thrusters. They can be done at very high intensity, and they work almost every muscle in your body.

How to get good at Thrusters?

There are only two strategies how to get as quickly as possible through thrusters depends on how heavy thrusters are for you.

Go unbroken!

For example, let’s consider you are doing Jackie.

“Jackie”

For Time
1000 meter row
50 Thruster 45 lbs
30 pull-ups

Jackie is WOD with 50 light thrusters that can be done with a fast pace, only limiting factors are fatigued quads and elevated heart rate from the rower but most of the people will be able to do all thrusters in 1-2 sets unbroken. Elite athletes will even speed up the squat and pull the bar back to the squat during thrusters to get through 50 thrusters quicker.

So, go through the thrusters unbroken if your WOD is similar to the Jackie or it has number of reps you know you can do unbroken quickly.

Split those sets more than you think!

For this example, I will use 14.5/16.5.

14.5/16.5

For Time 21-18-15-12-9-6-3
Thrusters 95/65 lbs
Bar Facing Burpees

I have met many people who went unbroken in all the sets, and none of them was able to finish this WOD under 10:00 while when I have done this WOD in 9:50 only sets I have done unbroken were set of 6 and set of 3. I am not saying that going unbroken is the bad thing, but you need to have a capacity for that.

For me, the workout looked like this 21=8+7+6, 18=7+6+5, 15=6+5+4, 12=7+5, 9=5+4, 6=6 and 3=3. Why did this help? I have found out that splitting the sets but keeping rest short and trying to finish reps quickly leads to lower heart rate and higher average pace.

The reason why that works is that you can always pick up the bar immediately after the second movement as you know that there is an only small set of reps waiting for you.

By the way, I have used this strategy even in 17.5 (10 RFT, 9 Thrusters 95/65 + 35 DUs) where I went for 5+4 thrusters in all the sets, except last round where I went unbroken, and I have finished in 9:10.



Another example of when to go unbroken and when to split

Let’s consider a ~12-minute chipper that starts and ends with 20 Thrusters 95/65 lbs. First thrusters should be done unbroken as the weight is relatively easy and reps are doable unbroken. I would only split thrusters into two or three sets if next movement is focused on pushing, like HSPU but last thrusters should be split into 2-3 quick sets instead of going unbroken but slowly, go unbroken on them only if you still have the energy to go quickly.

And the last example is 5 Rounds of 9 Thrusters 135/95 lbs, and 18 Box Jumps 24/20″. There is no need to go unbroken on the box jumps, even in the first round as workout is focused a lot on quads. I would probably go for three sets of 4+3+2 with quick rest in the between, and I believe I will be faster than someone doing 5+4 or even unbroken set of 9.

11 WODs With Thrusters That Will Challenge You (+ Good Times To Beat)

#1 Heavy Thrusters and Box Jumps

5 Rounds of
9 Thrusters 135/95 lbs
18 Box Jumps 24/20″

Good time to beat for

Beginner athlete: 16min 50sec
Average athlete: 14min 1sec
Advanced athlete: 11min 13sec
Elite athlete: 8min 25sec
Regional athlete: 7min 18sec

Good time cap: 19min

Every round of thrusters will be heavier and heavier as fatigue from box jumps will kick in.

#2 Hi-rep Thrusters and DUs

12 Min AMRAP
30 Thrusters 95/65 lbs
90 DUs

Good score to beat for

Beginner athlete: 1 rounds and 83reps
Average athlete: 2 rounds and 65reps
Advanced athlete: 3 rounds and 47reps
Elite athlete: 4 rounds and 29reps
Regional athlete: 4 rounds and 69reps

Scale if slower than: 1 rounds and 22 reps

That’s a lot of thrusters! Be smart about how you approach it even 6 sets of 5 reps is OK.

#3 Thrusters, Cleans and Burpees

14 Rounds of
7 Thrusters 75/55 lbs
7 Power Cleans 75/55 lbs
7 Burpees

Good time to beat for

Beginner athlete: 25min 26sec
Average athlete: 21min 12sec
Advanced athlete: 16min 58sec
Elite athlete: 12min 43sec
Regional athlete: 11min 1sec

Good time cap: 28min

Start slowly and try to hold the same pace until the end. 90 sec/round will give you the time of 21:00 which beats average time to beat. Elite athletes can try to go for EMOM.

#4 Row, Thrusters, and Run Chipper

For Time
60 Cal Row
50 Thrusters 45/35 lbs
400m Run
50 Thrusters 45/35 lbs
60 Cal Row

Good time to beat for

Beginner athlete: 22min 21sec
Average athlete: 18min 38sec
Advanced athlete: 14min 54sec
Elite athlete: 11min 11sec
Regional athlete: 9min 41sec

Good time cap: 25min

You can go unbroken!

#5 Air Squats and Thrusters

For Time
60 Air Squats
20 Thrusters 95/65 lbs
60 Air Squats
20 Thrusters 115/80 lbs
60 Air Squats
20 Thrusters 135/95 lbs

Good time to beat for

Beginner athlete: 19min 14sec
Average athlete: 16min 2sec
Advanced athlete: 12min 50sec
Elite athlete: 9min 37sec
Regional athlete: 8min 20sec

Good time cap: 22min

Say good bye to your quads! Learn to rest on air squats and push harder on thrusters.

#6 Thrusters and Run

10 Rounds of
10 Thrusters 95/65 lbs
200m Run

Good time to beat for

Beginner athlete: 20min 25sec
Average athlete: 17min 1sec
Advanced athlete: 13min 37sec
Elite athlete: 10min 13sec
Regional athlete: 8min 51sec

Good time cap: 23min

Try to pace the run so you can do all thrusters unbroken or push the pace on the run and split thrusters into 2 sets.





#7 Thrusters, Burpees and Wall Balls

For time 30-20-10
Thrusters 75/55 lbs
Burpees
Wall Balls 20/14 lbs

Good time to beat for

Beginner athlete: 15min 10sec
Average athlete: 12min 38sec
Advanced athlete: 10min 7sec
Elite athlete: 7min 35sec
Regional athlete: 6min 34sec

Good time cap: 17min

This triplet is one of the most brutal WODs I have ever done. There is zero place to rest.

#8 Thrusters EMOM

For 15 minutes (or for as long as you can)
1. Min: 21 Thrusters 95/65 lbs
2. Min: 15 Thrusters 95/65 lbs
3. Min: 9 Thrusters 95/65 lbs
Repeat 21-15-9 in next minutes

Good score to beat for

Beginner athlete: 3 minutes
Average athlete: 6 minutes
Advanced athlete: 9 minutes
Elite athlete: 15 minutes
Regional athlete: 30 minutes

It is like Fran without the pull ups and you will probably fail sooner than you expect.

#9 Row, Burpees, Thrusters E3MOM

10 x Every 3 Minutes
In 3 minutes complete:
20/15 Cal Row
20 Rower Facing Burpees
1 Thrusters with 90% of 1 RM

Good score to beat for

30 Minutes are doable for all athlete levels. Scale reps down to 15/15 or 10/10 if you can’t get to the thrusters until 2:30 and if you miss the thrusters just repeat it in the next interval.

If you have time after thrusters, you may even try to add weight for few rounds.

#10 Thrusters and Push Ups

10 Min AMRAP
15 Push Ups
15 Thrusters 95/65 lbs

Good score to beat for

Beginner athlete: 4 rounds and 5reps
Average athlete: 6 rounds and 7reps
Advanced athlete: 8 rounds and 9reps
Elite athlete: 10 rounds and 12reps
Regional athlete: 11 rounds and 9reps

Scale if slower than: 2 rounds and 19 reps

The push ups look easy in this WOD but they will fatigue your shoulders, and you will have a hard time on thrusters.

#11 Thrusters and Burpees

For Time 21-18-15-12-9-6-3
Thrusters 95/65 lbs
Bar Facing Burpees

Good time to beat for

Beginner athlete: 21min 28sec
Average athlete: 17min 53sec
Advanced athlete: 14min 19sec
Elite athlete: 10min 44sec
Regional athlete: 9min 18sec

Good time cap: 24min

I wanted to come out with a harder combination of thrusters + burpees, but 14.5/16.5 rep scheme is really the worst!


CrossFit Hero Month Challenge


What is Hero month challenge?

Goal was to do at least one Hero WOD in each training session for one month. Hero WODs are usually longer and more difficult than regular CrossFit WODs we do every day. All these WODs are also named after fallen heroes and are usually done to honor these people and some of them are even done as part of fundraising projects like Hotshots 19.

Why?

I saw Hero month challenge last year on Chris Spealler’s blog and I have finally decided to give it a shot. I am making my own programming with only 1 WOD / day with some strength or accessory training before or after WOD so when I decided to start Hero month I don’t needed to change many things.

Exceptations

  • 4-5 Hero WODs / week
  • Strength or accessory training before every WOD
  • Get used to longer and heavier workouts




Reality

I am used to do Hero WODs from time to time but doing them multiple times per week is much harder than I excepted. As I said I though I would be able to do 4-5 Hero WODs per week but at the end of month I have done only 3-4 Hero WODs per week because I was destroyed by these workouts.

My main focus was to choose Hero WODs that I have never done before, I’ve only repeated 3 out of 17 Heroes. I’ve also try to pick the ones that have the movements that I haven’t done in last 2 workouts. For example Jason consists of total of 50 muscle ups so I avoided muscle ups in the WODs for few next trainings.

Usually my training session consists of strength training and 1 WOD (metcon), I thought that I will continue with this scheme during Hero month but most of the training sessions I had to forget about doing strength training before WOD. All I did before WOD was just warm up on the movements that were in the Hero WOD. If I were doing strength session before all Heroes I would have to switch to only 2-3 Hero WODs per week because I will have hard time to recover.

On other hand focusing only on one Hero WOD per day and nothing else was just enough. Some Hero WODs were pretty hard with heavy weights or difficult gymnastic movements and my strength is on about the same level as was before Hero month.

I have even hit some PRs during Hero month with 100 kg Snatch and Randy 4:03 in one training, PRed 100m Row in 16.3 after Jason, PRed J.T. in 7:18 and DT in 7:45.

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It was great experience, there were only few Hero WODs that were shorter than 20 minutes and I had really hard time to recover after some of them and I had to take day off instead of doing only light training as I am used to if I am not fully recovered.

I have also noticed that many Hero WODs are focused on heavy cleans, heavy squats, a lot of pull ups/muscle ups or running, so my quads and back muscles had much harder time to recover while my shoulders or abs were still ready and full of strength.

Was the Hero month great idea?

I think it was because it challenged me in slightly different way than I am used to and I was glad for every rest day I had but on other hand I won’t recommend anyone to do it for more than one month because WODs are heavily focused on legs and back muscles while they forget about shoulder/chest/triceps and abs (except few Heroes).

Doing +20 minutes WODs almost every training session was very exhausting and right now I am back to my regular training and I am again enjoying simple couplets/triplets that takes 5-15 minutes with occasional long WOD from time to time.

Hero month also made me to do some thing in the WODs that I’ve never thought before like 8 rounds of 26 Rings Push Ups in Gator or going for multiple reps with almost 1 rep max of Deadlift in Marston, RX weight was 405 lbs but I had scale down to 365 lbs.

Top 3 Most Challenging Hero WODs From My Hero Month

  • 3rd place Wittman

    • 7 Rounds of
      15 American KB Swings 1.5 pood
      15 Power Cleans 95 lbs
      15 Box Jumps 24″Wittman was my first choice during Hero Month and it was one of the most intensive WODs I’ve ever done. All movements in Wittman are relatively easy and there is just enough reps on each of them so you can keep moving without stopping. Ability to move the weight all the time in so many reps makes the Wittman one of the most intensive WODs I’ve ever done, there is just no time for rest and when I finished it I couldn’t move for 5 minutes.My time: 14:52
  • 2nd place Helton

    • 3 Rounds of
      800m Run
      30 Dumbell Squat Cleans 2 x 50 lbs
      30 BurpeesWhen I saw this WOD I knew that dumbbell squat cleans would hurt but during WOD it was just different story. I would rather do 30 squat cleans with 200 lbs than doing them with pair of 50 lbs dumbbells, it was one of the hardest exercises I have ever done and I was really looking forward for burpees and run during. I think that these squat cleans were so hard because I am not used on the dumbbells during WODs and now I have motivation to them at least once per month.My time: 28:08
  • 1st place Klepto

    • 4 Rounds of
      27 Box Jumps 24″
      20 Burpees
      11 Squat Cleans, 145 lbsWhen I first saw Klepto I knew it would hurt but I thought that Klepto is just another classic CrossFit triplet which I am doing all the time. Maybe it was so hard because I did Jason day before (which had 250 air squats) or because of the combination of the movements but I was “dying” since first squat cleans even though it’s only 145 lbs and I am used to do 135 lbs squat cleans during WODs even in higher reps. Klepto was really painful experience, I wanted to go faster but my heart rate and my quads just didn’t let me to.My time: 18:26




My Hero Month, How I Did?

I wanted to start on 1st October but I had chance to visit gym during 30th September so I started my hero month little earlier but I have done my last workout on 31st October.

I have done total of 17 hero WODs during 32 days and here you can check what was my times/scores:

Wittman

Sep 30th
7 rounds of:
15 Kettlebell Swings 1.5 pood
15 Power Cleans 95 lbs
15 Box Jumps 24″

Time: 14:52

Bulger

Oct 2nd
10 rounds of
150 m Run
7 Pull Up (Chest To Bar)s
7 Front Squats 135 lbs
7 Handstand Push Ups

Time: 19:08

Marston

Oct 3rd
20:00 AMRAP
1 Deadlift 405 lbs, scaled to 365 lbs
10 Toes-to-bars
15 Burpee (Bar Facing)s

Score: 10+8

Gator

Oct 5th
8 rounds of
5 Front Squats 185 lbs
26 Ring Push-ups

Time: 22:28

Hortman

Oct 7th
45:00 AMRAP
800 m Run
80 Air Squats
8 Muscle Ups

Score: 6+260

Randy

Oct 9th
For Time
75 Power Snatches 75 lbs

Time: 4:03

Coe

Oct 10th
10 rounds of
10 Thrusters 95 lbs
10 Ring Push-ups

Time: 12:35

Holleyman

Oct 13th
30 rounds of
5 Wall Balls 20 lbs
3 Handstand Push Ups
1 Power Clean 225 lbs

Time: 22:18

Jason

Oct 16th
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 22:22

Klepto

Oct 17th
4 rounds of
27 Box Jumps 24″
20 Burpees
11 Squat Cleans 145 lbs

Time: 18:26

Hall

Oct 20th
5 rounds of
3 Cleans 225 lbs
200 m Run
Alternating Kettlebell Snatch 1.5 pood
Rest 2 mins

Round in 1:46-1:55

Nutts

Oct 22th
10 Handstand Push Ups
15 Deadlifts 250 lbs
25 Box Jumps 30″
50 Pull-ups
100 Wall Balls 20 lbs
200 Double Unders
400 m Run + 45 lbs

Time: 18:22

Brenton

Oct 23th
5 rounds of*
Bear Crawl 100 ft
Standing Broad Jump 100 ft
* By mistake we did only 3 rounds

Time: 3:25

Josh

Oct 24th
21 Overhead Squats 95 lbs
42 Pull-ups
15 Overhead Squats 95 lbs
30 Pull-ups
9 Overhead Squats 95 lbs
18 Pull-ups

Time: 6:50

Helton

Oct 26th
3 rounds of
800 m Run
30 Dumbbell Squat Cleans 2 x 50 lbs
30 Burpees

Time: 28:08

J.T.

Oct 30th
21-15-9 reps of
Handstand Push Up
Ring Dip
Push-up

Time: 7:18

DT

Oct 31th
5 rounds of
12 Deadlifts 155 lbs
9 Hang Power Cleans 155 lbs
6 Push Jerks 155 lbs

Time: 7:45