5 President's Day WODs

5 President's Day WODs


By Jillian Warren

Some holidays are about spending time with family, while others just seem to be good for a day of rest. President's day falls into the latter category, because how does one celebrate all the previous commanders in chief as well as the one currently leading the nation? Usually, this is a solid day to just rest, relax, and recuperate - but, if you happen to love CrossFit, this is a perfect day to honor some of America's Heroes.

small american flag staked in the grass with a beautiful sunset in the background
Photo Courtesy of Aaron Burden on Unsplash

Starting in 2005, CrossFit began creating Workouts of the Day (WOD) that tributed to certain military, law enforcement, and first responders who died in service. And, while President's Day is meant to be a day for honoring the past and current presidents, I can't help but feel like doing a hero WOD is a beautiful way to salute the U.S. leaders as well as show respect to service members who sacrificed themselves for our country.

While there is what feels like an endless list of hero WODS from CrossFit, I picked out 5 for you to choose from. Remember, hero WODS are meant to be rougher than usual, so don't jump into all 5 unless you are planning to pace yourself throughout the day!

1. Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

2. Lumberjack 20

man in black shorts about to lift a barbell with rogue plates
LTD Maui Wrist Wraps featured in Image Above

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

3. The Seven

Seven rounds for time of:
7 Handstand push-ups
135-pound Thruster, 7 reps
7 Knees to elbows
245-pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

4. Bull

smiling woman hanging from a pull up bar
Photo Courtesy of RMK Visions

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

5. Hotshots 19

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

To learn more about each individual service member or incident, visit CrossFit Hero and Tribute Workouts, here.

Which WOD will you be trying this President's Day?

If you have any questions or you would like to be a guest blogger, please email us at hello@liftingthedream.com

Bee Tee Dubs (BTW). 



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