Sunday, 10/17/2021

“Johnny 232” For Time1 mile Weighted Run (20/14 lb Vest)232 meter Row23 Thrusters (95/65 lb)32 Pull-Ups232 Double-Unders32 Wall Ball Shots (20/14 lb)23 Burpees232 meter Row1 mile Weighted Run (20/14 lb Vest)This workout is dedicated to Captain John T. Berger who lost his life during a training mission on July 22, 2003. The HeroesJOHNNY 232CrossFit Sonora Hero WODFor Time1 mile Weighted Run (20/14 lb Vest)232 meter Row23 Thrusters (95/65 lb)32 Pull-Ups232 Double-Unders32 Wall Ball Shots (20/14 lb)23 Burpees232 meter Row1 mile Weighted Run (20/14 lb Vest)To-DoFavoritesAdd to…The HeroesLOCKECrossFit Jackson Hero WODFor TimeBuy-In: 565 meter RowThen, 7 rounds of:9 Deadlifts (185/125 lb)25 Push-Ups21 Box Step-Ups (24/20 in)Cash-Out: 565 meter RowTo-DoFavoritesAdd to…The HeroesJ├śRGEN RANDRUPCrossFit Frederikshavn Hero WOD3 Rounds for Time30 Kettlebell Swings (24/16 kg)15 Burpees30 Deadlifts (80/60 kg)15 Burpees30 Jumping Lunges15 Burpees30 Pull-Ups15 Burpees100 meter SprintTo-DoFavoritesAdd to…The HeroesCUSTOM WORKOUT PROGRAM Have an individualized trainingprogram crafted for you. Designed around you, your goals,& your equipment. From a highly-trained coachcommitted to your success.Pick Your CoachWESTON LEEHero WODFor Time800 meter Burden Carry (100/80 lb)29 Burpee Pull-Ups4 Rope Climbs29 Rings Dips29 Burpee Box Jumps (30/24 in)800 meter Burden Carry (100/80 lb)If you have a weight vest, wear it.To-DoFavoritesAdd to…The HeroesANGELS OVER KABULDauntless Athletic Hero WODWith a Running Clock in 39 minutesFrom 0:00-26:00, AMRAP of:8 Hang Cleans (105/75 lb)26 calorie Row21 Kettlebell Swings (53/40 lb)13 Handstand Push-UpsFrom 26:00-39:00, establish:1 rep max Hang CleanTo-DoFavoritesAdd to…The Heroeshttps://d437a9aa9d7248abc0ecbb10ab8bbaa7.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.htmlCHARLESTON 9Charleston Fire Department Hero WOD9 Rounds for Time9 Cleans (95/65 lb)9 Burpees9 Pull-Ups9 Wall Ball Shots (20/14 lb, 10/9 ft)9 AbMat Sit-Ups9 Shoulder-to-Overheads (95/65 lb)9 Box Jumps9 Push-Ups9 Air SquatsTo-DoFavoritesAdd to…The HeroesHEATH ROBINSONARMR-UP Hero WOD7 Rounds for Time7 Sumo Deadlift High-Pulls (95/65 lb)7 Power Snatches...

Saturday, 10/16/2021

A. 2 rounds of all kinds of stuff ? B. Partner up For 10 minutes partner 1: 1 wall balls partner 2: 1 wallballs 1 synchronized burpees partner 1: 2 wall balls partner 2: 2 wall balls 2 synchronized burpees 3...

Friday, 10/15/2021

A. E2MOM for 12 minutes sprint 125m row or ski, 300m bike or 100m run B. AMRAP in 15 minutes of: 2 power cleans @ 70-75% 10 toes to bar 10 hand release push ups 15 double unders or 30 single unders C. 7 minute...
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