Hero WODs

In honor of U.S. Army 1st Lt. Ashley White

Complete 5 rounds. Each round: 3 rope climbs (15 ft), 10 toes-to-bars, 21 overhead walking-lunge steps, then a 400 m run.

Equipment: Rope · Pull-up bar · Weight plate · Running route

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In honor of Canadian Armed Forces Lt. Andrew Richard Nuttall

Complete in order: 10 handstand push-ups; 15 deadlifts; 25 box jumps; 50 pull-ups; 100 wall-ball shots; 200 double-unders; then run 400 m carrying a plate.

Equipment: Barbell · Box · Pull-up bar · Wall ball · Jump rope · Weight plate · Running route

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In honor of U.S. Navy Lt. Michael Murphy

Run 1 mile, complete 100 pull-ups, 200 push-ups and 300 air squats, then run another mile.

Equipment: Pull-up bar · Running route · Weighted vest (if available)

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In honor of U.S. Air Force Staff Sgt. Timothy P. Davis

Complete 5 rounds: 12 deadlifts, 9 hang power cleans and 6 push jerks per round.

Equipment: Barbell

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In honor of U.S. Navy Petty Officer 1st Class Jeff Taylor

Three rounds with 21, then 15, then 9 reps of each: handstand push-ups, ring dips and push-ups.

Equipment: Rings · Wall space

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In honor of U.S. Army 1st Lt. James Robert Kalsu

Accumulate 100 thrusters. At the start of every minute, including the first minute, perform 5 burpees before returning to thrusters.

Equipment: Barbell

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In honor of LAPD Officer Randy Simmons

Accumulate 75 power snatches.

Equipment: Barbell

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In honor of U.S. Navy Lt. Michael McGreevy

Complete 3 rounds: run 800 m, do 50 back extensions, then 50 sit-ups.

Equipment: Back-extension station · Running route

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In honor of U.S. Navy Chief Nate Hardy

For 20 minutes, repeat: 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings.

Equipment: Rings · Wall space · Kettlebell

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In honor of U.S. Navy Senior Chief Chad Wilkinson

Accumulate 1,000 weighted box step-ups using a 20-inch box.

Equipment: Box · Rucksack

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In honor of U.S. Navy Petty Officer 1st Class Joshua Thomas Harris

Complete 5 rounds: run 400 m, do 30 GHD sit-ups and 15 deadlifts.

Equipment: Barbell · GHD · Running route

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In honor of U.S. Army Cpl. Ryan C. McGhee

For 30 minutes, repeat: 5 deadlifts, 13 push-ups and 9 box jumps.

Equipment: Barbell · Box

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In honor of Seven CIA personnel killed at Khost, Afghanistan, in 2009

Complete 7 rounds, with 7 reps of each: handstand push-ups, thrusters, knees-to-elbows, deadlifts, burpees, kettlebell swings and pull-ups.

Equipment: Barbell · Pull-up bar · Wall space · Kettlebell

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In honor of Maplewood firefighter Ryan Hummert

Complete 5 rounds: 7 muscle-ups and 21 burpees.

Equipment: Rings

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In honor of U.S. Navy Petty Officer 1st Class Jason Dale Lewis

Work through these pairs in order: 100 air squats / 5 muscle-ups; 75 air squats / 10 muscle-ups; 50 air squats / 15 muscle-ups; 25 air squats / 20 muscle-ups.

Equipment: Rings

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In honor of U.S. Navy Chief Petty Officer Mark Carter

Complete 3 rounds: 30 squat cleans, 30 pull-ups and an 800 m run.

Equipment: Barbell · Pull-up bar · Running route

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In honor of U.S. Marine Corps 1st Lt. Travis Manion

Complete 7 rounds: run 400 m, then do 29 back squats.

Equipment: Barbell · Squat rack · Running route

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In honor of U.S. Army Spc. Donald L. Nichols

Six rounds: 21, 15, 9, 9, 15 and 21 reps of both deadlifts and burpees.

Equipment: Barbell

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