We have already said that the Hero Wod are tribute training for the fallen; are published to honor dead soldiers in service (and there are some who are considered i most difficult in the world!). In addition to them, they are also intended for exemplary members of the CrossFit community who, sadly, are no longer with us.
A curiosity, which many do not know, is the possibility to send a name directly to CrossFit, to create a special recognition WOD, just send an email to: tributes@crossfit.com.
Returning to us: I follow them every day conversations on the Telegram channel and I see the boys who compete in the most varied workouts. The most famous of all (many of you will surely have tried it), is the "Murph".
Amidst the tide of information exchanges and training schedules, I always see someone complaining about not having the right equipment.
So I said to myself:
"Well, why not make a list of the best Hero Wods to do without gear?"
And here came this list. While fixed pull up bars are easy to find, I have chosen not to include them due to the time we live in and we never know if they are clean or not.
All WODs were taken from the CrossFit website and practically involve only your own body weight.
Enjoy yourselves!
Index
"Kerrie"
10 rounds For Time
100m sprints
5 burpees
20 sit-ups
15 push ups
100-m sprint
Rest 2 minutes
- If you have one plate carrier, use it.
"Michael"
3 rounds for time
800m runs
50 Back Extensions
50 sit ups
"Bert"
For Time
50 burpees
400m runs
100 push ups
400m runs
150 walking lunges
400m runs
200 squatting
400m runs
150 walking lunges
400m runs
100 push-ups
400-m run
50 burpees
"Loredo"
Six Rounds For Time
24 squats
24 push ups
24 Walking long steps
400m runs
"Riley"
For Time
Run 1,5 miles
150 burpees
Run 1,5 miles
- If you have a vest, use it.
"Capoot"
For Time
100 push-ups
800m runs
75 push-ups
1,200m runs
50 push-ups
1,6m runs
25 push-ups
2,000m runs
"Maupin"
4 rounds For Time
800m runs
49 push-ups
49 sit-ups
49 squa
"Gunny"
For Time
1 mile weighted run
50 push-ups
50 sit-ups
1 mile weighted run
50 push-ups
50 sit-ups
1 mile weighted run
- Use a vest or pack a backpack with a total weight of 22,5 kg for the ride.
"Griff"
For Time
run 800m
Run 400m (backwards)
run 800m
Run 400m (backwards)
"Ozzy"
7 rounds For Time
11 deficit handstand push-ups (6/4 in)
1,000m runs
"Shawn"
For Time
Run 5 miles
Run to 5 minute intervals, stopping at each interval to do 50 squats and 50 push ups before starting the next 5 minute interval.
"Terry"
For Time
1 mile run
100 push-ups
100m bear crawl
1 mile run
100m bear crawl
100 push-ups
1 mile run
"Brenton"
5 rounds For Time
Bear Crawl (100ft)
broad jump (100ft)
Do 3 burpees for every 5 broad jumps.
- If you have a vest, use it.