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Randy HERO WOD

Honoring Randy Simmons

A fast, light barbell HERO WOD: 75 power snatches for time.

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The prescription

The workout.

Read the standard before deciding how you will approach the effort.

  • 75 Power Snatches (75/55 lb) for time

Workout character

Moderate effort

Expect a demanding combination of capacity, pacing, and movement quality.

Rx standards

Men · Rx

75lb power snatch

Women · Rx

55lb power snatch

The story

Honoring a Hero.

Named for Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed in the line of duty on 7 February 2008. CrossFit first posted the workout on 13 February 2008 (crossfit.com/benchmark/randy).

Randy questions, answered

What athletes ask before doing Randy.

Direct answers with dated sources: the prescription, who the workout honours, how long it takes, and how to scale it.

What is the Randy CrossFit workout?

Randy is a CrossFit Hero WOD of 75 power snatches for time. Men use a 75-lb barbell and women use 55 lb. There is one movement and one set of reps, so your score is simply how long the 75 reps take. It is short and light by Hero WOD standards, which makes it a fast, grip-heavy sprint.

The prescription is from CrossFit’s Hero Workout page for Randy (crossfit.com/benchmark/randy, Wayback copy 28 September 2026): “For time: 75 power snatches, ♀ 55 lb, ♂ 75 lb.” The original Workout of the Day post (Wednesday 13 February 2008) gave the 75-lb load and asked athletes to post their time to comments.

Write down your load and any breaks with your time so the next attempt is comparable. Browse the other Hero WODs.

Who is the Randy workout named after?

Randy honours Randy Simmons, 51, a 27-year veteran of the Los Angeles Police Department and a member of its SWAT team. He was killed in the line of duty on 7 February 2008. CrossFit first posted the workout in his honour on 13 February 2008, six days later.

Both CrossFit sources give the same details: the Hero Workout page for Randy (Wayback copy 28 September 2026), which says “First posted February 13, 2008”, and the original Workout of the Day post for Wednesday 13 February 2008. CrossFit lists his survivors as his wife, Lisa; his son, Matthew; and his daughter, Gabrielle.

Hero WODs are done as a tribute rather than a race. Read what a Hero WOD is and how they started.

What is a good Randy time?

CrossFit’s own target is under 8 minutes. When it programmed Randy on 19 June 2023, it told athletes to pick a load that lets them do several reps unbroken and finish all 75 in less than 8 minutes, and gave experienced athletes doing it as written an 8-minute time cap. CrossFit publishes no finer tiers.

The 8-minute figure is from CrossFit.com Workout of the Day 230619 (Monday 19 June 2023): “Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes,” and “Intermediate Option: Experienced athletes should attempt this workout as written, with an 8-minute timecap.”

We found no CrossFit-published beginner, intermediate or elite time bands for Randy (searched 6 November 2026), so this page doesn’t invent them. If you finish well inside 8 minutes at the Rx load, you have the load right; if you can’t finish inside 8 minutes, the load was too heavy for today.

How do I scale Randy?

Scale Randy by reducing the load first, so you can still string several reps together and finish inside 8 minutes. CrossFit’s beginner option is 50 power snatches at 15 lb for women and 22 lb for men. If you are new to Olympic lifting, drill the snatch first and cut both the load and the reps.

All three options are from CrossFit.com Workout of the Day 230619 (Monday 19 June 2023): Rx is 75 power snatches at 55/75 lb; the intermediate option is the workout as written with an 8-minute time cap; the beginner option is 50 power snatches at 15/22 lb. The same post says: “Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.”

For a set-by-set plan at each level, read the beginner strategy for Randy, or use the WOD Scale Finder. For the general approach, see how to scale any Hero WOD.

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Execution notes

Quick tips for success.

Simple reminders that can help you stay composed when the work starts to accumulate.

1

Break before failure

2

Focus on technique

3

Sprint the last reps

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