Results For Category: "CrossFit Heroes"

Weighted Pullups- 3,3,3,3,3

Then

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Back Squat- 95% x 5 x 2

Then

“Josh”

For time:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

“Mediocrity is the opiate of the masses”

Back Squat- 5×4@80%

Then

“Randy”

Power Snatch- 75 reps @ 75/55#

Press- 5×3@80% 1RM

Then

“DT”

Five rounds of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

For time

Jerk- 1,1,1,1,1,1,1

Then

“Nate”

Complete as many rounds as possible in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

Havoc Complex- Clean+Front Squat+Jerk+Jerk

Then

Brenton

For Time:

100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.

Mike “Dork” Kennedy

33 BACK SQUATS (225,155)

15 BURPEES

33 DEADLIFTS (225,155)

15 BURPEES

33 KB SWINGS (70,53)

15 BURPEES

“Abbate”

For time:

Run 1 mile
21 Clean & Jerks, 155 lbs/105#
Run 800 m
21 Clean & Jerks, 155 lbs/105#
Run 1 mile

“White”

Five rounds of:

15′ Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

For Time

5 Sets- Power Clean+Hang Clean+Jerk+Jerk

Then

“DT”

Five rounds of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

For time