Results For Category: "CrossFit Heroes"
December 17, 2019
Hero WOD: Run, Power Snatch, Toes to Bar
CONDITIONING “Townsend” 10 RFT with a partner: 200 Meter Run 20 Power Snatches (95, 65) 20 T2B *One person works – split however desired. 30:00…
November 10, 2019
Happy Veterans’ Day! Today’s WOD is….
CONDITIONING
“Hot Shots 19”
6 RFT:
30 Air Squats
19 Power Cleans (135, 95)
7 Strict Pull-ups
400 Meter Run
accessory work:
Banded Pull-through: 4 x 25. Rest 60s.
– sumo stance
October 1, 2019
HERO WOD: Running, Clean & Jerks
STRENGTH Clean + Jerk: 3 x 3, build to Metcon weight. Rest 60s. CONDITIONING HERO WOD: “Abbate” For time: 1 Mile Run 21 Clean +…
September 10, 2019
Hero WOD🇺🇸🇺🇸🇺🇸. We Remember!
HERO WOD We Remember! “Glen” For time: 30 Clean + Jerks (135, 95) Run 1 mile 10 Rope Climbs Run 1 mile 100 Burpees *No…
July 25, 2019
WOD: Hero WOD. Chesna
METCON
”Chesna”
AMRAP 30 w. a partner:
Buy in:
209 Double Unders split however
Then,
Remaining time AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
*One athlete completes a full round at a time.
Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch
July 3, 2019
Happy 4th of July with GI Dolan & GI Jane
Happy 4th of July! In honor of our country’s Independence Day:
Metcon:
GI Dolan:
For Time:
150 Half Burpee Burpee Pull Ups
OR:
GI Jane:
For Time:
100 Burpee Pull Ups
Murph 2019
Today we did Murph to honor Michael Murphy, and all those that have lost their lives defending our freedom.
Honor Lt. Michael “Murph” Murphy on this Memorial Day 2019
METCON:”Murph”For time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile RunRx+:(Wear a 20/10# Weighted Vest)This workout isn’t about your time, your strategy, or your “RX” ability – instead this is a workout to remember the hero that the workout is recognizing. In this case, the hero is LT. Michael P. Murphy who was killed in action in Afghanistan on June 28th, 2005.
Hero WOD: Chesna
Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.
Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch
Metcon:
“Chesna” Partner WOD:
30 AMRAP:
Buy In: 209 Double Unders (split however)
Then, Remaining AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
*One athlete completes a full round at a time.
Partner WOD: Jenkins
Metcon:
40:00 AMRAP:
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