by rmartinez | Nov 15, 2021 | WOD Archive, workout of the day
A. Bench press 5×4 @ 75-80% B. 8 rounds (16 min time cap) 200m run/250 ski-row/600 bike 5 hand stand push ups 5 chin ups C. 7 minute abs
by rmartinez | Nov 14, 2021 | WOD Archive, workout of the day
A. 5 rounds NFT of 400m run/500m row or ski/1200m bike 60 double unders B. AMRAP in 11 minutes of: 3 box jump overs (20/24) (24/30 rx+) 6 thrusters (55/75) (65/95 rx+) 9 sit ups C. 7 minute...
by rmartinez | Nov 13, 2021 | WOD Archive, workout of the day
Larry For Time21-18-15-12-9-6-3 reps of:Front Squats (115/75 lb)Bar Facing Burpees200 meter med ball carry (14/20) This hero workout is dedicated to U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan. LOONEYCrossFit Kivnon Hero WOD7 Rounds for Time400 meter Run29 Overhead Lunges (95/63 lb)Time Cap: 40 minutesTo-DoFavoritesAdd to…The HeroesLARRYCrossFit Hero WODFor Time21-18-15-12-9-6-3 reps of:Front Squats (115/75 lb)Bar Facing Burpees200 meter Sandbag Carry (80/50 lb)To-DoFavoritesAdd to…The HeroesHEATHHero WODFor Time1 mile Medicine Ball Run (20/14 lb)Then, 2 Rounds of:39 Front Squats (95/65 lb)39 Pull-Ups39 Back Squats (95/65 lb)1 mile Medicine Ball Run (20/14 lb)To-DoFavoritesAdd to…The Heroeshttps://80bcb135876b4325a12958b6b69dbbd4.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.htmlFIRST RESPONDERProving Grounds Hero WOD2 Rounds for Time2,001 meter Row343 Double-Unders72 Single Dumbbell Box Step Overs (50/35 lb, 24/20 in)To-DoFavoritesAdd to…The HeroesMELIGONISExclusive Fitness Philadelphia Hero WODFor Time1-2-3-4-5-6-7-8-9-10 Pull-Ups1-2-3-4-5-6-7-8-9-10 Push-Ups2-4-6-8-10-12-14-16-18-20 Alternating Lunges1 mile Run10-9-8-7-6-5-4-3-2-1 Pull-Ups10-9-8-7-6-5-4-3-2-1 Push-Ups20-18-16-14-12-10-8-6-4-2 Alternating LungesWear a Weight Vest (20/14 lb)To-DoFavoritesAdd to…The HeroesPRATTICrossFit Inner Chamber Hero WODFor TimeBuy-In: 2,010 meter RowThen, 4 Rounds of:25 Push-Ups25 Front Squats (95/65 lb)200 meter Sandbag Run (50/35 lb)25 Shoulder-to-Overheads (95/65 lb)25 Pull-UpsCash-Out: 2,010 meter RowTo-DoFavoritesAdd to…The HeroesRATANAIceni Training Hero WODFor Time1,991 meter RowDirectly into, AMRAP in 29 minutes:9 Dumbbell Thrusters (2×20/16 kg)7 Mountain Climbers (each leg)1 Deadlift (75% of 1 RM)54 meter RunTo-DoFavoritesAdd to…The HeroesMONSOORCrossFit Pride Hero WOD4 Rounds for Time800 meter Run20 Sumo Deadlift High-Pulls (70/50 lb)20 Burpees100 yard Farmer’s Carry (2×70/50 lb)40 Sit-UpsWear a Weight Vest (20/14 lb)To-DoFavoritesAdd to…The HeroesMOGADISHU MILEHero WOD4 Rounds for Time19...
by rmartinez | Nov 12, 2021 | WOD Archive, workout of the day
A. 5 x 5 overhead squats @ 55-60% B. Partner up AMRAP in 20 minutes partner 1. 7 hand release push ups partner 2. 8 total kb clean and jerks partner 1. 10 total jumping lunges….. C. 7 minute...
by rmartinez | Nov 11, 2021 | WOD Archive, workout of the day
A. In 15 minutes, find a heavy complex of: Power clean+ shoulder to overhead+ front squat+ shoulder to overhead B. For time: 5-10-15-20-15-10-5 burpee box jump overs wall balls (14/20) C. 7 minute...
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