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Since its early days, CrossFit has been honoring service men who have given their lives in service of their country and communities. From time to time, we will see a new Hero WOD released on CrossFit.com. These WODs have a reputation for being much harder than your average CrossFit workout. Many crossfitters suffer through the WODs as a way of honoring those who have paid the ultimate sacrifice.
Tattoo on Arnie Quinones back that he had done in tribute to the fallen New York firefighters from 9/11. In 2009 he died on duty. RIP. Credit: All-Voice
Difficultly Metric
We created this metric for each workout on Beyond The Whiteboard to help users get a feel for how difficult a workout is. We took a look at the percentage of people who scaled each workout. Based on that metric here are the 10 most difficult Hero WODs:
1. “Arnie”
Difficulty: 90
With a single 2 pood 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
2. “Luce”
Difficulty: 83
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
3. “J.J.”
Difficulty: 83
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
4. “Nick”
Difficulty: 80
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
5. “Jag 28”
Difficulty: 79
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
6. “Holleyman”
Difficulty: 78
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
7. “Ship”
Difficulty: 78
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box
8. “Tom”
Difficulty: 76
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar
9. “ADAMBROWN”
Difficulty: 75
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
10. “Bull”
Difficulty: 72
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
