Hero WOD

Hero WOD “Brian”

Hero WOD “Brian” WOD and photo c/o CrossFit.Com 3 rounds for time: 5 rope climbs (our RX marked target is 14’) 25 Back squats Rx weight is 185lbs RIP Sir!  CrossFit pioneered in honoring our nation’s heroes in a workout due to its rich grassroots history of LEOs and military men/women who found CrossFit early on. […]

Memorial Day – “Murph”

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as […]

Pony Up

3 sets not for time: 3 reverse wall climbs 30 double unders 12 T2B Benchmark Hero workout “J.T.” 21-15-9 HSPU Ring dips Push ups

Hero WOD: Nutts

Happy 4th of July! Hero WOD “Nutts” c/o CrossFit.com For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate

Crash Course

3 rounds not for time 5 strict pullups 10 KB snatch 30 double unders Then Hero WOD c/o CrossFit.com Nate 20 min AMRAP 2 muscle ups 4 handstand push-ups 8 KB swings (70/53)

Sisson

Hero WOD Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you’ve got a 20-lb. vest or body armor, wear it.

Jennifer

Hero WOD:  Jennifer c/o CrossFit.com Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box

René

Hero WOD c/o CrossFit.Com (40min cap) 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it.

Mr. Joshua

(35 min. cap) Five rounds for time of: Run 400 meters 30 Glute-ham/GHD sit-ups (Medball Sit-ups) 15 Deadlift (250/165)