10/29/14 – Wednesday

Warmup
CrossFit Warmup

Skill
Find the heaviest weight you can lunge the rig in the front rack

WOD
21-15-9
T2B

Deadlift (225/155)
Bar Facing Burpees

Recovery
PNF Hammies

Posted in WOD

10/28/14 – Tuesday

Warmup
Burgener Warmup
Skill Transfer Exercises

Skill
Find 1RM Snatch

WOD
12 Minute EMOM
1 Hang Power Snatch
1 Power Snatch
1 Snatch
*Use 70-75% of your 1RM Snatch

Recovery
Overhead Banded Distraction

Posted in WOD

10/27/14 – Monday

Warmup
2 Rounds
10 Knee Pulls
10 Quad Pulls
10 Lateral Lunges
10 Toe Pulls
10 Carioka
10 Straight Leg Kicks

Skill
Overhead Squat – 6 x 2

WOD
FIGHT GONE BAD

Recovery
Bar Smash Quads

Posted in WOD

10/24/14 – Friday

CrossFit Heroism – CrossFit

HAVE A GREAT WEEKEND HEROES!!!!!!!!!!!!!

Warm-up

(15 Minutes)

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill

Metcon (Weight)

12 Minute EMOM –

2 Push Press

2 Push Jerk

@ 55-60% of 1RM C&J.
From Rack. Advanced Athletes Come From Ground.

WOD

Metcon (AMRAP – Reps)

Tabata:

WBS(20/14)

Sit-ups

Push Press(95/65)

Burpees

RX+ – (G.H.D. Sit-ups)

Recovery

Roll What Hurts – 10 Minutes

Posted in WOD

10/23/14 – Thursday

CrossFit Heroism – CrossFit

Warm-up

(15 Minutes)

Dynamic Warmup (No Measure)

2 Rounds

10 Knee Pulls

10 Quad Pulls

10 Lateral Lunges

10 Toe Pulls

10 Carioka

10 Scissor Kicks

Skill

(20 Minutes)

Snatch Grip Deadlift (5-5-5-5-5)

WOD

(12 Minutes)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP-

1 Rope Climb(2:1)

10 Deadlift(225/155)

20 Double Unders(2:1)

RX+- (275/195)(Unbroken D.U.)

Recovery

PNF Hammies – 5 Minutes Per Leg

Posted in WOD

10/22/14 – Wednesday


CrossFit Heroism – CrossFit

Warm-up

(15 Minutes)

Warmup (No Measure)

Skill

(15 Minutes)

Bench Press (5-5-5-5-5)

WOD

(8-12 Minutes)

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

Recovery

Lacrosse Ball Smash Shoulders – 5 Minutes Per Arm

Posted in WOD

10/21/14- Tuesday

CrossFit Heroism – CrossFit

Warm-up

(15 Minutes)

Warmup (No Measure)

Skill

(20 Minutes)

Heaving Snatch Balance (2-2-2-2-2-2-2)

WOD

(8-12 Minutes)

Metcon (Time)

3 Rounds For Time

15 Thrusters(115/75)

21 Pull-ups
Time Cap @ 15 Minutes

Recovery

(10 Minutes)

Overhead Banded Distraction – 5 Minutes Per Arm

Posted in WOD

10/20/14 – Monday


CrossFit Heroism – CrossFit

Warm-up

(15 Minutes)

Warmup (No Measure)

Skill

(20 Minutes)

Pause Squats (5-5-5-5-5)

WOD

(10 Minutes)

Metcon (AMRAP – Rounds)

10 Minute AMRAP-

10 Double Unders(2:1)

15 KBS(53/35)

20 Lunges

Recovery

Wall Quad Stretch – 5 Minutes Per Leg

Posted in WOD

10/17/14- Friday

CrossFit Heroism – CrossFit

Warm-up

(15 Minutes)

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

(20 Minutes)

Front Squat (3RM)

WOD

(10 Minute)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Burpee Box Jumps(24/20)

10 Squat Cleans(155/110)

Recovery

(10 Minutes)

Metcon (No Measure)

Roll What Hurts – 10 Minutes

Posted in WOD

10/16/14- Thursday

Warm-up

(15 Minutes)
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill
(20 minutes)
Snatch High Pull + Power Snatch (7-7-7-7-7-7-7)

WOD
(15 Minutes)
Metcon (Time)

5 Rounds
400M Run
10 Alt. KB Snatches(53/35)
10 KBS(53/35)

Recovery
(10 Minutes)
Roll Upper Back – 10 Minutes

Posted in WOD