The Heroes

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Ladies Open Games Benchmark
Hero Workouts
255
For Time

Wes

For time: Run 800 meters with a plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps 3 cleans Then, run 800 meters with a plate
Total Reps

Wesley

On a 35-minute clock: 800-meter run Then, as many rounds and reps as possible of: 8 box jumps 6 strict pull-ups 21-yard walking lunge with a 45-lb plate overhead
For Time

Weston

5 rounds for time of: Row 1,000 meters 200-meter farmers carry 50-meter dumbbell waiters walk, right arm 50-meter dumbbell waiters walk, left arm
For Time

Whitt

3 rounds for time: 800-meter run with medicine ball 30 wall-ball shots 30 ball slams with medicine ball
For Time

Whitten

5 rounds for time of: 22 kettlebell swings 22 box jumps 400-meter run 22 burpees 22 wall-ball shots
For Time

Willy

3 rounds for time of: 800-meter run 5 front squats 200-meter run 11 chest-to-bar pull-ups 400-meter run 12 kettlebell swings
For Time

Wilmot

6 rounds for time of: 50 squats 25 ring dips
For Time

Wittman

7 rounds for time of: 15 kettlebell swings 15 power cleans 15 box jumps
For Time

Woehlke

3 rounds, each for time, of: 4 jerks 5 front squats 6 power cleans 40 pull-ups 50 push-ups 60 sit-ups Rest 3 minutes between rounds.
For Time

Wood

5 rounds for time of: 400-meter run 10 burpee box jumps 10 sumo deadlift high pulls 10 thrusters Rest 1 minute
For Time

Wyk

5 rounds for time of: 5 front squats 5 rope climbs to 15 feet 400-meter run with a plate
For Time

Yeti

For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-ups
For Time

Zembiec

5 rounds for time of: 11 back squats 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.
For Time

Zeus

3 rounds for time of: 30 wall-ball shots 30 sumo deadlift high pulls 30 box jumps 30 push presses 30-calorie row 30 push-ups 10 back squats
Total Reps

Zimmerman

Complete as many rounds and reps as possible in 25 minutes of: 11 chest-to-bar pull-ups 2 deadlifts 10 handstand push-ups Access Hero WODs, benchmark workouts, and daily programming — all in the CrossFit app.