You don’t have to be great to start, but you have to start to be great!

CrossFit Hero Workouts
Posted On : December 05, 2016

 
  • Hildy WORKOUT

    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. 

  • Maupin WORKOUT

    4 rounds for time of:

    • Run 800 meters
    • 49 push-ups
    • 49 sit-ups
    • 49 squats
  • The Don WORKOUT

    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

  • Sisson WORKOUT

    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.

    img_5746

  • Harper WORKOUT

    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
  • T.U.P. WORKOUT

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

    • 135-lb. power cleans
    • Pull-ups
    • 135-lb. front squats
    • Pull-ups
  • Matt 16 WORKOUT

    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.
  • Scooter WORKOUT

    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.

  • Horton WORKOUT

    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.

    img_5761

  • Jennifer WORKOUT

    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
  • Kutschbach WORKOUT

    7 rounds for time of:

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

    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.

  • René WORKOUT

    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.

  • Hortman WORKOUT

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

  • PK / P.K. WORKOUT

    5 rounds for time of:

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

    3 rounds for time of:

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

    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

    img_5748

  • Hall WORKOUT

    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
  • Capoot WORKOUT

    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
  • JT / J.T. WORKOUT

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

     
  • Michael WORKOUT

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

     
  • Murph WORKOUT

    • 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.

    Resources

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    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.

  • Daniel WORKOUT

    • 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
    img_5760
  • Josh WORKOUT

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

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

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

     
  • Joshie WORKOUT

    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.

  • Nate WORKOUT

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

    Resources

    Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

  • Randy WORKOUT

    • 75 reps power snatch, 75 lbs / 35 kg
    img_5754
  • Tommy V WORKOUT

    • 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
  • Griff WORKOUT

    • 800 m run
    • 400 m run backwards
    • 800 m run
    • 400 m run backwards
  • Ryan WORKOUT

    Five rounds:
    * 7 muscle-ups
    * 21 burpees

     
  • Erin WORKOUT

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

  • Mr. Joshua WORKOUT

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

  • D.T. / DT WORKOUT

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

     
  • Danny WORKOUT

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

  • Hansen WORKOUT

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

    Resources

    Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

  • Tyler WORKOUT

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

     
  • Lumberjack 20 WORKOUT

    • 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
     
  • Stephen WORKOUT

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

  • Garrett WORKOUT

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

  • War Frank WORKOUT

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

  • McGhee WORKOUT

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

    img_5758
  • Paul WORKOUT

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

  • Jerry WORKOUT

    • 1 mile run
    • 2k row
    • 1 mile run
  • Nutts WORKOUT

    • 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

    Resources

    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry 1 PPCLI, based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

  • Arnie WORKOUT

    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

    Resources

    A very special WOD in loving memory of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

    img_5750

  • The Seven WORKOUT

    “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

    Resources

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

  • RJ / R.J. WORKOUT

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

     
  • Luce WORKOUT

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

  • Johnson WORKOUT

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

  • Roy WORKOUT

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

  • Adam Brown WORKOUT

    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

     
  • Coe WORKOUT

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

    Resources

    Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter.

    img_5708

  • Severin WORKOUT

    • 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.

     
  • Helton WORKOUT

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

  • Jack WORKOUT

    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

     
  • Forrest WORKOUT

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

  • Bulger WORKOUT

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

  • Brenton WORKOUT

    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.

  • Blake WORKOUT

    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

     
  • Thompson WORKOUT

    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.

  • Whitten WORKOUT

    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

    Resources

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

  • Bull WORKOUT

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

  • John Rankel WORKOUT

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

     
  • Holbrook WORKOUT

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

  • Ledesma WORKOUT

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

  • Wittman WORKOUT

    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

    Resources

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

    img_5747

     
  • “Moore” WORKOUT

    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

  • Wilmot WORKOUT

    Six rounds of:

    • 50 Squats
    • 25 Ring dips
  • ‘Moon’ Hero WOD WORKOUT

    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. 

  • Small WORKOUT

    Three rounds of:

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

    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
  • Zimmerman WORKOUT

    Complete as many rounds as possible in 25 minutes of:

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

    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.

  • Justin WORKOUT

    30-20-10 reps for time of:

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

    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.

    img_5753

    • 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
     
  • Rocket WORKOUT

    Complete as many rounds as possible in 30 minutes of:

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

    For time:

    • Run 1.5 miles
    • 150 burpees
    • Run 1.5 miles

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

  • Feeks WORKOUT

    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
  • Ned WORKOUT

    7 rounds for time of:

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

    7 rounds for time of:

    • 11 body-weight deadlifts
    • 100-meter sprint
  • Ozzy WORKOUT

    7 rounds for time of:

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

    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

    img_5751

  • Spear WORKOUT

    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” WORKOUT

    “Loredo”

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

  • Luke WORKOUT

    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
  • Robbie WORKOUT

    Complete as many rounds as possible in 25 minutes of:

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

    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.

  • Foo WORKOUT

    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
  • Bowen WORKOUT

    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
  • Gaza WORKOUT

    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
  • Crain WORKOUT

    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
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Great classes with Great coaches who are always there to push you and make sure your technique is spot on. Crossfit is a fantastic way to get fitter, stronger and more flexible! I would recommend Iceni to anyone!  

-Amy Hughes

Crossfit Iceni is in one word AMAZING from the Main workouts and personal training sessions to the atmosphere and the coaches, I just can\'t say where this box needs improving i am the sort of person that goes in and out of different fitness phases and normally after a few weeks I give up but not at Iceni!!! All day I think about training there and seeing the awesome people at the box and testing myself every day! I feel great and better than ever and Crossfit Iceni can take all the credit for that I would recommend this box to everyone I meet. 

-Will Goody

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