11/25/14 – Tuesday

CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

Skill

25 Minutes

Push Jerk (Find 5RM)

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Hang Power Cleans(135/95)

3 Push Jerks

Rx+ – (185/135)

Recovery

Overhead Banded Distraction

Posted in WOD

11/24/14 – Monday

CrossFit Heroism – CrossFit

Happy Thanksgiving Hero’s there will be no class Thurs. and only a 10:00am on Friday.

Warm-up

15 Minutes

Warmup (No Measure)

Skill

500m Row (Time)

Max Effort 500m Row

WOD

Metcon (Time)

3 Rounds

25 WBS(20/14)

100′ Burpee Broad Jump

25 KBS(53/35)

Rx+ – (70/53)

20 Minute Time Cap

Recovery

Roll Legs

Posted in WOD

11/21/14 – Friday

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Warmup
800m Run
3 Rounds
10 Deadlifts
10 Situps
10 Squats

Skill
Deadlift – 7×7

WOD
3 Minute AMRAP – 20 DL(225/155) / 15 Squats
3 Minute Row(Max Calories)
2 Minute AMRAP – 15 DL(225/155) / 10 Squats
2 Minute Row(Max Calories)
1 Minute AMRAP – 10 DL(225/155) / 5 Squats
1 Minute Row(Max Calories)

Recovery
Roll Lower Back

Posted in WOD

11/20/14 – Thursday

IMG_9508

Warmup
3 Minute Jump Rope
3 Rounds
10 Barbell Presses
10 Alligator Walks
10 Hollow Rocks

Skill
WOD Details and Setup

WOD
30 HSPU
30 Pushups
30 DB Push Presses(45/25)
30 Situps
30 KB Snatch Right Arm(53/35)
30 KB Snatch Left Arm(53/35)
30 Barbell Presses(45/35)
30 T2B
30 Double Unders
30 Burpees

Rx+ – 50 reps

35 Minute Time CAP

Recovery
Overhead Banded Distraction

Posted in WOD

11/19/14 – Wednesday


IMG_8842

Warmup
500m Row
3 Rounds
10 Pullups
10 T2B
10 Hang Squat Clean

Skill
Find 5RM Hang Squat Clean

WOD
3-4-5-4-3
Hang Squat Clean(155/105)
Muscle Ups

Rx+ – (225/155)

Recovery
Roll Quads

Posted in WOD

11/18/14 – Tuesday

IMG_9505
Warmup

500m Row
2 Rounds
10 Presses
10 Pushups
2 Rope Pulls

Skill
Push Press – 7×1

WOD
20 Minute AMRAP
5 Burpees
1 Rope Climb
30 Double Unders

Rx+ – Legless Climbs and Unbroken DUs

Recovery
Overhead Banded Distraction

Posted in WOD

11/17/14 – Monday

IMG_9156

Warm-up
15 Minutes
400M Run
3 Rounds
10 T2B
10 Goblet Squats
10 Ball Slams

Skill
30 Minutes
Front Squat (5 x 5)

WOD
Metcon (AMRAP – Reps)
2 Rounds
1 Minute Ball Slams(20/15)
1 Minute Situps
1 Minute Goblet Squats(53/35)
1 Minute Hollow Rocks
1 Minute 1 arm overhead KB Lunge(53/35)
*First 30 seconds right arm
*Last 30 seconds left arm
1 Minute Rest

Rx+ – (70/53) for Goblet Squats and Overhead KB Lunge

Recovery
Wall Quad Stretch- 5 Minutes Per Leg

Posted in WOD

11/14/14 – Friday

Warmup
500m Row
2 Rounds
10 Barbell Presses
10 Lunges
10 Squats

Skill
Squat – 1-10-1-20-1-30
10 – 70% of 1RM
20 – 60% of 1RM
30 – 50% of 1RM

WOD
6 Minute AMRAP
# Round Bear Complex(95/65)
# Round burpee over the bar

Recovery
Roll Legs

Posted in WOD

11/13/14 – Thursday

Warmup
500m Row
3 Rounds
10 Pullups
10 Hollow Rocks
10 Hang Power Cleans

Skill
1,000m Row x 3
Rest 3 minutes between attempts

WOD
16 Minute EMOM
Odd Minutes – 30 seconds max pull-ups/30 seconds rest
Even Minutes – 5 Hang Power Cleans(50% of 1RM)

Recovery
Roll Lats

Posted in WOD

11/12/14 – Wednesday

IMG_9494


Warm-up

15 Minutes
Warmup
500M Row
3 Rounds
10 Barbell Presses
10 Ring Dips
10 Push-ups

Skill

20 Minutes
Shoulder Press (5 x 5)

WOD

Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
400m Run
20 Ring Dips

Recovery

Triple Bully Extension- 5 Minutes Per Arm

Posted in WOD