Results For Category: "CrossFit Heroes"
Hammer
“Hammer”
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
Each Round for time
Your Next Lift and JT
Your Next Lift
Then
“JT”
21,15,9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Havoc Complex and Brenton
Havoc Complex:
Clean+Front Squat+Jerk+Jerk
5 Attempts
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.
Murph
“Murph”
Run 1 Mile
100 pull-ups
200 push-ups
300 sit-ups
Run 1 Mile
For Time
If you’ve got a 20lb vest, wear it.
We almost Kalsu’d you.
Santora
“Santora”
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
Abbate
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
For Time
Snatch
Snatch- Will vary according to class level
Then
Either
“Randy”
Power Snatch 75#/45#, 75 reps
or
Row 1k
Thursday
“Alternate Universe Kalsu”
100 Burpees For Time
EMOM do 5 Thrusters 135/95#
Ray’s genius comes to him the strangest times.
Friday
Every Minute On the Minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Score = the total number of minutes it took to reach 100 thrusters.
Monday
“Tillman”
7 Rounds for Time of:
7 Deadlifts 315lbs
I Full Gasser
15 Pull-ups
rest 45 sec Between Rounds