Results For Category: "CrossFit Heroes"
J.T. and Row
J.T.
21-15-9 reps, for time, of:
Handstand Push-ups
Ring Dips
Push-ups
THEN
5 efforts of Row 100 meters
Overhead Squats and Tommy V
Overhead Squats 1-1-1-1-1
THEN
Tommy V
For time:
21 Thrusters 115/75#
12 Rope Climbs
15 Thrusters 115/75#
9 Rope Climbs
9 Thrusters 115/75#
6 Rope Climbs
Hero WOD: Jack
Complete as many rounds as possible in 20:00 of:
10 Push Press 115/85#
10 Kettlebell Swings 1.5/1 pood
10 Box Jumps 24/20″
THEN
5:00 Weighted Plank Hold 45/25#
Wood
5 rounds, for time, of:
Run 400 meters
10 Burpee Box Jumps 24/20″
10 Sumo Deadlift High Pulls 95/65#
10 Thrusters 95/65#
Rest 1:00
Windmills and Brenton
Windmills 5,5,5
THEN
Brenton
5 rounds, for time, of:
Bear Crawl 100′
Broad Jump 100′
*Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Hang Power Clean and Hero WOD: DT
Hang Power Clean
-work up to 85% of your 1 rep max. Working on technique today.
THEN
“DT”
5 rounds, for time, of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
Hero WOD: Murph
“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Snatch and “Randy”
Snatch 3,3,3,2,2
THEN
Hero WOD: “Randy”
For time:
75 Power Snatches 75/55#
Hero WOD: Badger
“Badger”
3 rounds, for time, of:
30 Cleans 95/65#
30 Pull-ups
Run 800 meters
Back Squats and “Jeremy”
Back Squat – 10 rep max
THEN
“Jeremy”
21-15-9 reps, for time, of:
Overhead Squats 95/65#
Burpee