CrossFit Workouts

We Will Remember Them

This workout can be done as an individual or as a partner workout.  This should take you approximately 60 minutes to complete.

The workout is to be completed in a 10kg weight vest.

The significance behind each movement is as follows.

1915 metre row represents the ANZAC’s rowing ashore on 25 April 1915.

The 4 rounds represents the month of April

25 x Dead Lifts represents lifting a wounded comrade and the date.

21 x Dumb Bell Box Step Overs represents the carrying of the gun ammunition to the guns for the 21 gun salute to the……

40 metre bear crawl represents the 40 million casualties of WW1

1945 metre Kettle Bell Farmer carry represents carrying the ammunition to the front line at ANZAC Cove and the year WW2 ended.

The Workout.

For Time, complete

1915 metre row


4 Rounds of

25 x Dead Lifts (Body Weight)

21 x Double Dumb Bell Box Step Overs (15/12.5 kg)

40 metre Bear Crawl


1945 metre Kettle Bell Farmer Carry (20/16 kg)


You can substitute the row with a run and use a weight that is appropriate for your current level of fitness.

We Will Remember Them

June 6th 1944 was a day where thousands of young servicemen made a decision that not only changed history but changed their lives forever.

Here at CrossFit D-Day we honor those who gave their lives so that we all may live in freedom.

The workout is conducted in pairs or as a team.  The rep scheme and elements reflect what happened on the day where it will take you through all the emotions that they would have experienced on D-Day (Courage, mateship physical/mental strength, determination, comradeship, endurance and suffering.  To describe the elements will give you a better understanding of the workout.  Once the buy in has been completed, you can storm any of the beaches in any order and fight your way through each of them.  The workout can be conducted in a 10 kg weight vest to replicate the personal equipment carried by every soldier on the day.

TIME CAP 60 MINUTES.  All Military operations are run to time frames for each phase of an operation.  60 minutes is a tough ask to complete the work required but the soldiers of the day had the confidence to get the job done.

1944 metre ROW BUY IN.  This reflects the year of the invasion and the amphibious landing.

AIRBORNE LANDINGS.  The Airborne landing preceded the amphibious landings by the 101st Airborne, 82 Airborne and 6th Airborne Divisions dropping behind enemy lines, so the order and rep scheme reflects the Airborne Divisions who took part in the landings, the distances they had to cover and the weight they had to carry.

ROPE CLIMBS.  This reflects the 2nd Ranger Battalion climbing the cliffs of Pointe Du Hoc the highest cliff between Omaha and Utah Beach.

OMAHA.  The rep scheme, rounds and length of this mini workout reflect that this was the longest and toughest battle of the landings where the American 29th and 1st Infantry Divisions of V Corp suffered the most casualties on the day.

UTAH.  The American 4th and 90th Infantry Divisions landed at UTAH beach.

GOLD.  The British 50th Infantry Division of 30 Corp landed at Gold Beach.

SWORD.  The British 3rd Infantry Division as part of 1 Corp were assigned this beach.  The 6th Airborne were assigned to 1 Corp but were part of the Airborne landings.

JUNO.  The 3rd Canadian Division were assigned this beach where the fierce fighting only saw a 3 – 5 km advance on the first day.

WORKOUT DESCRIPTION.  For time, after the buy in, complete the 6 mini workouts as quickly in any order you want.  You must complete the work requirement for each beach landing before assaulting the next beach or Airborne landing.  60 minutes is a tough ask.  So the question is…. can you succeed like the Allies did on D-Day.

The Good, The Bad & The Ugly

This workout was used in the 2017 NZ Police Winter Games.

The workout is for time with a 10 Minute Cap.

This workout begins with the kettle bell on the ground with the athlete standing behind it.  On the command 3, 2, 1 go, the athlete may begin the 200m run.  On return from the run, the athlete may begin the 21 Kettle Bell swings.  Once all reps have been completed the athlete completes another 200m run before completing 21 Kettle Bell Swings and 15 Burpee (Jump/Step) over Kettle Bell.  Once all reps are completed, the athlete then completes another 200m run before completing 21 Kettle Bell Swings, 15 Burpee (Jump/Step) Over Kettle Bell and 9 Kettle Bell Thrusters.  Once all reps have been completed, the athlete completes another 200m run to finish.

Scaling Options.  Use a weight for the Kettle Bell that is appropriate for your fitness and skill level.  For the burpees, RX jump over the Kettle Bell and scaled can step over the Kettle Bell.

The Need For Speed

This workout was used in the NZ Police Winter Games.

Each Round consists of 20 seconds of maximum burpees followed by 10 seconds of rest followed by 20 seconds of maximum deadlifts followed by 10 seconds of rest.

Continue this sequence of 20 seconds of burpees and 20 seconds of deadlifts for all 7 rounds.

Your score is the number of repetitions completed in all 7 rounds.

The deadlift weight used were 80/70 kg for RX and 60/50 kg for scaled, however if these weights are too heavy for you at present, then scale the weight to where you can complete 10 reps unbroken.