Challenge Details

hero wod Calendar


may 30



june 04


hotshots 19

june 11



june 18



june 25



july 02


the seven

july 9



July 16



july 23



July 30




For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run


Five rounds for time of:
12 155/105lbs Deadlifts
12 155/105lbs Hang Power Cleans
12 155/105lbs Push Jerks


Six rounds for time of:
30 Squats
19 Power Cleans at 135/95lbs
7 Strict Pull-Ups
400m Run


Wearing a weight vest, 10 rounds for time of:
100m Sprint
5 Burpees
20 Sit-Ups
15 Push-Ups
100m Sprint
2min Rest


For time:
Run 1 mile with a 20/14lb Medicine Ball
Then, 8 rounds of:
10 Wall Ball Shots
1 Rope Climb
Run 800 meters with a 20/14lb Medicine Ball
Then, 4 rounds of:
10 Wall Ball Shots
1 Rope Climb
Run 400 meters with a 20/14lb Medicine Ball
Then, 2 rounds of:
10 Wall Ball Shots
1 Rope Climb


21-18-15-12-9-6-3 reps for time of:
Front Squats at 115/75lbs
Bar Facing Burpees
*200-m sandbag carry after each round


Seven rounds for time of:
7 Handstand Push Ups
7 Thrusters at 135/95lbs
7 Knees to Elbows
7 Deadlifts at 245/165lbs
7 Burpees
7 Kettlebell Swings at 70/53lbs
7 Pull Ups


For time:
1 Mile Run
100 Push Ups
100m Bear Crawl
1 Mile Run
100m Bear Crawl
100 Push Ups
1 Mile Run


AMRAP in 20 minutes
12 Overhead Walking Lunges 110/75lbs
15 Burpees
8 Bar Muscle Ups


For Time:
30 Clean & Jerks at 135/95lbs
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees


For time:
Run 10 Miles
150 Burpee Pull Ups
Partition the Run and Burpee Pull Ups as needed

register now

2022 Hero Challenge Registration


The annual Hero Challenge is an opportunity to challenge yourself while honoring fallen Heroes. This is a 10 week fitness and social media challenge. Complete a Hero Challenge workout each week and post to social media to complete the challenge (see rules for specifics). Those who complete the challenge will receive a special “Mission Complete” patch and be entered to win the grand prize.

  • Must register by May 13th to get shirt in time for Week 1
  • Registration after June 6th does not include a shirt

Registration Includes:

  • Eligibility to win “Mission Complete” patch
  • Eligibility to win the Grand Prize (Members Only)
SKU: N/A Category:

Additional information


Men's Tee, Women's Tee, Women's Tank, Women's Crop


Red, Royal Blue, Black, Military Green


XS, S, M, L, XL, 2XL, 3XL, 4XL

Challenge Details

  1. Post a pic every week (on Instagram only) and tag @CrossFitAdvantage AND hashtag #HEROWODCHALLENGE in the POST (not in the comments).

  2. If you can’t make it to a Saturday morning class you can do it during Open Gym.

  3. If you miss a week, DON’T WORRY! There will be a “Bonus WOD” that will be announced in week 8 that may be completed to make up for one missed WOD or one missed Post and it must be completed in addition to the regular week 8 Hero WOD.


Anyone who successfully completes and posts all 10 Hero WODs (1 each week) will receive the following:

  1. A  “Mission Complete” patch

  2. Entry into a raffle to win a Grand Prize
Regardless of how many you complete, the Hero Challenge is still an awesome challenge that pays tribute to some AMAZING people. We highly suggest still completing as many of the WODs as possible.