9/19/14

CrossFit Heroism – CrossFit

Warm-up

Warmup (No Measure)

15 mintues
400m Run
3 Rounds
5 Burpees
5 Pushups
10 V-ups

Skill

10 minutes
POSE Running Technique
Wall Leg Pulls

WOD

25 minutes

Metcon (AMRAP – Rounds and Reps)

400m Run
50 Pushups
400m Run
25 Burpees

Recovery

Roll what hurts – 5 minutes

Posted in WOD

9/18/14

CrossFit Heroism – CrossFit

Warm-up

10 minutes
3 Min Jump Rope
Burgener Warmup x 3

Skill

15 minutes

Pull-ups (4 x Max Reps)

Strict

WOD

25 minutes

Metcon (Weight)

10 minute EMOM
1 Power Snatch
1 Hang Power Snatch
2 Squat Snatches
50% of 1RM Snatch

Snatch (1 Rep Max)

15 minutes

Recovery

Roll Lats – 2 minutes per side

Posted in WOD

9/17/14

CrossFit Heroism – CrossFit

Warmup (No Measure)

15 Minutes
500m Row
3 Rounds
10 Lunges
10 Situps
10 Squat Jumps

Skill

14 minutes

Metcon (Distance)

Partner Rowing
Switch at the following times:
30 sec – 1:00 – 2:00 – 3:00
3:30 – 4:00 – 6:00 – 8:00
8:30 – 9:00 – 10:30 – 12:00
13:00 – 14:00

WOD

Front Squat (1RM)

20 Minutes

Recovery

Wall Quad Stretch – 2 minutes per leg

Posted in WOD

9/16/14

CrossFit Heroism – CrossFit

Warm-up

15 minutes

Warmup (No Measure)

3 minute jump rope
3 Rounds
3 Handstand Pushups
5 Pullups
7 Pushups

Skill

15 minutes

Pull-ups (4 x Max Reps)

Strict

WOD

15 minute time cap

Metcon (Time)

21-15-9
HSPU
Burpee-Pullups
Rx+ = Parallettes

Recovery

Overhead Banded Distraction – 2 minutes per arm

Posted in WOD

9/15/14

CrossFit Heroism – CrossFit

Warm-up

400m Run
3 Rounds
10 Deadlift
10 Lunges
10 Hollow Rocks

Skill

Deadlift (1RM)

WOD

Metcon (Time)

21 Deadlift(225/155)
400m Run
18 Deadlift
400m Run
15 Deadlift
400m Run
12 Deadlift
400m Run

Recovery

PNF Hammies – 2 Minutes Per Leg

Posted in WOD

9/12/14

CrossFit Heroism – CrossFit

Warm-up

400M Run
3 Rounds
3 Pull-ups
5 Thrusters
5 Front Squats

Skill

Pull-ups (4 x Max Reps)

WOD

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:
21 Thrusters(95/65)
21 Pull-ups
2 Minute Rest
3 Minute AMRAP:
15 Thrusters
15 Pull-ups
2 Minute Rest
3 Minute AMRAP:
9 Thrusters
9 Pull-ups
2 Minute Rest
3 Minute AMRAP:
6 Thrusters
6 Pull-ups
2 Minute Rest
3 Minute AMRAP:
3 Thrusters
3 Pull-ups

Recovery

Roll What Hurts – 5 Minutes

Posted in WOD

9/11/14

CrossFit Heroism – CrossFit

Warm-up

500M Row
3 Rounds
10 Push-ups
30 Second Handstand Hold

Skill

Handstand Hold (Max Hold)

Handstand Walk (Max Distance)

WOD

12 Minute AMRAP:
Wall Walk The # Of Round Your On
25 Push-ups
10 Alternating Split Jerks(115/80)

Recovery

Overhead Banded Distraction – 2 Minutes Per Arm

Posted in WOD

WOD – September 10, 2014 – Wednesday

IMG_7225WARMUP
3 Minute Jump Rope
3 Rounds
10 Squats
10 Lunges
10 Hollow Rocks

SKILL
Pause Squats 5×7 @ 50% of 1RM Back Squat
Pause For 3 Seconds In The Bottom
Rest 1 Minute Between Sets

WOD
5 Minutes To Complete:
Run 800M
Goblet Squats(53/35)
Rest 1 Minute
4 Minutes To Complete:
Run 600M
Goblet Squats(53/35)
Rest 1 Minute
3 Minutes to Complete:
Run 400M
Goblet Squat(53/35)

RECOVERY
Roll Legs – 5 Minutes

Posted in WOD

WOD – September 9, 2014 – Tuesday

IMG_8117WARMUP
500M Row
3 Rounds
5 Pull-ups
10 Push-ups
15 Sit-ups

SKILL
4 Sets Of Max Strict Pull-ups w/ a 2 Minute Rest Between Sets
* Goal is to beat your reps from last week

WOD
3 Rounds – Fight Gone Bad Style
Row- Calories
Double Unders
Press(45/35)
Sit-ups
Push-ups
Rest

RECOVERY
Roll Lats – 5 Minutes

Posted in WOD

WOD – September 8, 2014 – Monday

IMG_7727WARMUP
400M Run
Burgener Warm-up x3

SKILL
Overhead Squat 
1 Minute Max OHS(45/35)
1 Minute Rest
1 Minute Max OHS(75/55)
1 Minute Rest
1 Minute Max OHS(105/75)
Then….
15 Minutes To Find 1RM OHS

WOD
9 Minute AMRAP: 5 Bar Facing Burpees/ 5 OHS/ 10 Back Squats
*Weight Is 50% of 1RM OHS

RECOVERY
Roll Legs – 5 Minutes

Posted in WOD