Results For Category: "CrossFit Heroes"

Metcon:
”Andy”
For time:
25 Thrusters (115, 75)
50 Box Jumps w. step down (24, 20)
75 Deadlifts (115, 75)
1.5 Mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters

Metcon: 
40:00 AMRAP with a partner:

50 burpees

400 meter run

50 kettlebell swings (24,16)

400 meter run

50 pull ups

400 meter run

50 push ups

400 meter run

Metcon: 
Hero WOD Jack

20:00 AMRAP of:

10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)

Accessory Work:
1a) Tate Presses: 3 x 15. Rest 30s.
1b) Banded Plank Rows: 3 x 10 ea. Rest 30s.

Metcon:
Murph Benchmark
For Time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

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 “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

If you’ve got a twenty pound vest or body armor, wear it.

For time:

Andy

25 Thrusters (115,75)

50 Box Jumps with Step Downs (24,20)

75 Deadlifts (115,75)

1.5 Mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters

“Loredo”

6 rounds for time:

24 air squats

24 push-ups

24 walking lunge steps

400 meter run

30 rounds for time:

5 Wall Balls 20/14#

3 Handstand Push-ups

1 Power Clean 225/155#

Speed Front Squats 6 x 3 @ 70%

THEN

Bradshaw

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts 225/155#

12 Pull-ups

24 Double Unders

THEN

DT

5 rounds for time:

12 Deadlifts 155/105#

9 Hang Power Cleans 155/105#

6 Jerks 155/105#

Bench Press – 1 rep max

THEN

“Jack”

20:00 AMRAP of:

10 Push Press 115/85#

10 Kettlebell Swings 24/16 kg

10 Box Jumps 24/20″