10/1/14 – Wednesday


CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

400m Run
3 Rounds
5 WBS
10 Pullups
15 Situps

Skill

Workout Standards – 5 Minutes

WOD

Metcon (AMRAP – Reps)

3 Minute AMRAP
21 WBS(20/14) / 21 Pullups
3 Minute REST
3 Minute AMRAP
15 WBS / 15 Pullups
3 Minute REST
3 Minute AMRAP
9 WBS / 9 Pullups
3 Minute REST
2 Minute AMRAP
21 WBS / 21 Pullups
2 Minute REST
2 Minute AMRAP
15 WBS / 15 Pullups
2 Minute REST
2 Minute AMRAP
9 WBS / 9 Pullups
2 Minute REST
1 Minute AMRAP
21 WBS / 21 Pullups
1 Minute REST
1 Minute AMRAP
15 WBS / 15 Pullups
1 Minute REST
1 Minute AMRAP
9 WBS / 9 Pullups

Rx+ C2B Pullups

Recovery

Roll Lower Back and Lats – 5 Minutes

Posted in WOD

9/30/14 – Tuesday

CrossFit Heroism – CrossFit

Warm-up

10 Minutes

Warmup (No Measure)

2 Rounds
5 Presses
10 Push Presses
15 Push Jerks

Skill

30 Minutes

Split Jerk (5 Rep Max)

10 Minutes – Split Jerk Technique
20 Minutes – Find 5RM Split Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP
5 Push Press(95/65)
10 Split Jerks(alternating)
15 Push-ups

Rx+ – (115/80)

Recovery

Sink Mobilization – 2 Minutes Per Arm

Posted in WOD

9/29/14 – Monday

CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

400m Run
3 Rounds
10 SDHP
10 Push-ups
10 Lunges

Skill

20 Minutes

Sumo Deadlift (5 Rep Max)

5 Minutes – Sumo Deadlift Technique
15 Minutes – Find 5RM

WOD

Metcon (Time)

3 Rounds
400m Run
21 SDHP(75/55)
12 Bar Facing Burpees

18 Minute Time Cap

Recovery

Roll Back – 5 Minutes

Posted in WOD

9/26/14


CrossFit Heroism – CrossFit

Warm-up

10 Minutes

Warmup (No Measure)

400m Run
3 Rounds
10 Pushups
10 Barbell Presses

Skill

30 Minutes

Bench Press (1-10-1-20-1-30)

10-70% of 1RM
20-60% of 1RM
30-50% of 1RM

WOD

Metcon (AMRAP – Reps)

Tabata
Pushups
Situps
Burpees

Recovery

Triple Bully Extension-2 minutes per arm

Posted in WOD

9/25/14

CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

800m Run
3 Rounds
10 Hang Power Clean
10 Front Squats
10 Pullups

Skill

20 minutes

Hang Power Clean (2 Rep Max)

WOD

15 Minute Time Cap

Metcon (Time)

50 WBS(20/14)
30 Cleans(115/105)
45 Pullups
45 Ring Dips

Rx+ – 15 MU
Break up PU and Ring Dips however you want

Recovery

Roll Lats – 2 minutes per side

Posted in WOD

9/24/14


CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

400m Run
3 Rounds
10 Barbell Presses
10 Pushups
10 Hollow Rocks

Skill

15 Minutes

Pull-ups (4 x Max Reps)

Strict – Chest to Bar

WOD

Metcon (AMRAP – Reps)

3 Rounds
Push Press(95/65)
T2B
Pushups
Double Unders
Split Jerk-alternating legs(95/65)
Rest
1 minute at each station

Recovery

Doorway Stretch – 2 minutes

Posted in WOD

9/23/14

CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

3 minute Jump Rope
3 Rounds
10 Squat Jumps
10 Lunges
5 Burpees

Skill

25 Minutes

Back Squat (5-5-5-5-5)

3 minute rest between sets
All sets are the same weight
Go Heavy!!!!!!

WOD

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP
15 Goblet Squats (53/35)
10 KB Lunges (53/35)
5 Burpees Over The KB(facing KB)

Rx+ – 70/53

Recovery

Bar Smash Legs – 2 minutes per leg

Posted in WOD

9/22/14


CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

800m Run
3 Rounds
5 Pullups
10 DB Presses
10 Hollow Rocks

Skill

15 Minutes

Pull-ups (4 x Max Reps)

Strict – Chest to Bar

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
10 HSPU
20 Situps

Rx+ – Strict HSPU/GHD Situps

Recovery

Roll Lower Back – 3 minutes

Posted in WOD

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