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Black Lives Matter WODs

Black Lives Matter (BLM) is an international human rights movement, originating in the African-American community, that campaigns against violence and systemic racism towards black people. BLM regularly holds protests speaking out against police killings of black people, and broader issues such as racial profiling, police brutality, and racial inequality in the United States criminal justice system.

In 2013, the movement began with the use of the hashtag #BlackLivesMatter on social media after the acquittal of George Zimmerman in the shooting death of African-American teen Trayvon Martin in February 2012.

Memorial workouts are a long standing tradition within the functional fitness community. They are intended to keep the namesakes’ memories alive and help tell their stories, just as other types of tributes and memorials do. We share workouts designed by fitness coaches to memorialize individuals. Each workout contains a link to the original source where you can learn who created each one and why. Know one we need to add? Send it to us.

Maud WOD

Memorial WOD

2 Rounds for Time
23 Box Step-Ups (24/20 in)
23 Kettlebell Swings (53/35 lb)
23 Burpees
23 Dumbbell Deadlifts (2x50/30 lb)
23 Push-Ups
23 Double-Unders
23 Dumbbell Bent Over Rows (2x50/30 lb)
23 Sit-Ups

Black Lives Matter ...

Aiyana Jones

Iron Roots Athlete Memorial WOD

7 Rounds for Time
5 Strict Handstand Push-Ups
16 High Box Jumps (30/24 in)
2 Strict Muscle-Ups

Black Lives Matter, Iron Roots Athlete ...

Fannie Lou Hammer

Iron Roots Athlete Memorial WOD

AMRAP in 15 minutes
Every 3 minutes, AMRAP of:
10 Hang Cleans (95/65 lb)
6 Thrusters (95/65 lb)
16 Lateral Bar Hops
Rest 3 minutes

Black Lives Matter, Iron Roots Athlete ...

Sandra Bland

Iron Roots Athlete Memorial WOD

For Time
Buy-In: 1,987 meter Bike
Directly into, 3 Rounds of:
2 Handstand Push-Ups
7 Deadlifts (245/195 lb)
28 Wall Ball Shots (20/14 lb)
Cash-Out: 2,015 meter Bike

Black Lives Matter, Iron Roots Athlete ...

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Oscar Grant

Iron Roots Athlete Memorial WOD

AMRAP in 22 minutes
11 Deadlifts (135/95 lb)
4 Hang Squat Cleans + Front Squats (135/95 lb)
25 V-Ups

Black Lives Matter, Iron Roots Athlete ...

Rep. John Lewis

Memorial WOD

16 Rounds for Time
2 minute Ruck March (30/20 lb)
45 Mountain Climbers (2-count)
33 Plank Shoulder Taps (2-count)
13 Ruck Thrusters (30/20 lb)
Ruck stays on the whole time except during the Thrusters, when it's used as the weight.

Black Lives Matter, Iron Roots Athlete ...

Hayward

Iron Roots Athlete Tribute WOD

10 Rounds for Time (with a Partner)
7 Hang Cleans (115/75 lb)
29 Air Squats
10 Strict Pull-Ups

Black Lives Matter, Iron Roots Athlete, Partner/Team ...

Emmett Till

Iron Roots Athlete Memorial WOD

14 Rounds for Time
8 Pull-Ups
28 Double-Unders
3 Squat Cleans (225/155 lb)

Black Lives Matter, Iron Roots Athlete ...

Jacob Blake

Fox River Strength and Conditioning Tribute WOD

7 Rounds for Time
3 Burpees to Target
5 Chest-to-Bar Pull-Ups
8 Hand Release Push-Ups
29 Air Squats

Wear a Weight Vest (20/14 lb)

Black Lives Matter ...

Eric Garner

Iron Roots Athlete Memorial WOD

11 Rounds for Time
9 Burpees
15 Air Squats

Black Lives Matter, Iron Roots Athlete ...

Tony Mcdade

Iron Roots Athlete Memorial WOD

3 Rounds for Time
81 Double-Unders
42 Wall Ball Shots (20/14 lb)
12 Deadlifts (385/275 lb)

Black Lives Matter, Iron Roots Athlete ...

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Breonna Taylor

The Power House Memorial WOD

8 Rounds for Time
13 Burpees
26 Russian Kettlebell Swings (55/35 lb)
13 Thrusters (75/55 lb)
26 Ring Rows
Perform 3 minutes work and 1 minute rest until the 8 rounds are completed.

Black Lives Matter ...

George Floyd

Iron Roots Athlete Memorial WOD

With a Running Clock for Reps
20 second Push-Ups while Holding Breath
40 second Box Jump Overs (24/20 in)
20 second Kettlebell Swings while Holding Breath (24/16 kg)
40 second Air Squats
Cash-Out: 46 second Breath Hold

Black Lives Matter, Iron Roots Athlete ...

Ahmaud Arbery

Iron Roots Athlete Memorial WOD

For Time
2.23 mile Run
Directly into, 8 Rounds of:
5 Power Cleans (185/125 lb)
25 Wall Ball Shots (20/14 lb)

Black Lives Matter, Iron Roots Athlete ...

Breonna Taylor

Iron Roots Athlete Memorial WOD

For Time
26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)
Every minute on the minute, perform:
6 Burpees

Black Lives Matter, Iron Roots Athlete ...

Big Floyd

BlackPowerCleans Memorial WOD

For Time
800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run

Black Lives Matter ...

George Floyd

Wakanda Fit Memorial WOD

AMRAP in 9 minutes
5 Bar Facing Burpees
1 Clean-and-Jerk (155/135)
10 Bar Facing Burpees
2 Clean-and-Jerks (155/135)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.

Black Lives Matter ...

Justice for George

Memorial WOD for George Floyd

For Time
612 Walking Lunges
46 Burpees
Every 5 minutes, perform:
25 Air Squats
20 Push-Ups

Black Lives Matter ...

I Can’t Breathe

Memorial WOD for George Floyd

For Time
1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run

Black Lives Matter ...

Ahmaud Arbery

Monroe County CrossFit Memorial WOD

4 Rounds for Time
400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Kettlebell Snatches (50/35 lb)

Black Lives Matter ...

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