Hero WOD


“DT” WOD c/o mainsite CrossFit.com Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps


Warm-up 1,000m Row Partner Hero WOD Run together; split reps as necessary For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood Kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted […]

Hero WOD “The Seven”

*WOD c/o CrossFit.com 40-minute cap [scale the weights and\or by partnering up and splitting up the work] 7 rounds for time: 7 Handstand push-ups 7 Thrusters (135) 7 Knees-to-elbows 7 Deadlifts (245) 7 Burpees 7 Kettlebell swings (70) 7 Pull-ups

Partner Hero WOD “Kevin”

Partner Hero Kevin (WOD c/o CrossFit.com) 3 Rounds for time: 185-lb. Deadlifts, 32 reps 32 hanging hip touches, alternating arms [Watch Demo] 800-meter running carrying 14# Medball Break up the DL and HHT as you like Scale as necessary per partner. Meaning DLs don’t have to be at the same weight. Both partners must run […]

Hero WOD: Wittman

Veteran’s Day Hero WOD Wittman (c/o CrossFit.com) Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box