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

10/15/14- Wednesday


CrossFit Heroism – CrossFit

Warm-up

(15 Minutes)

Warmup (No Measure)

Skill

(15 Minutes)

Ring Dips (4 x ME)

WOD

(12 Minutes)

Metcon (AMRAP – Rounds)

12 Minute AMRAP

10 Floor Press(135/95)

10 ABMAT Sit-ups

10 HSPU

Recovery

(10 Minutes)

Metcon (No Measure)

Sink Mobilization- 10 Minutes

Posted in WOD

10/14/14- Tuesday

CrossFit Heroism – CrossFit

Warm-up

(15 Minutes)

Warmup (No Measure)

Skill

(20 Minutes)

Drop Snatch (7-7-7-7-7-7-7)

WOD

(8-12 Minutes)

Metcon (Time)

“BRO SESSION”

15-12-9-6-3

Burpees Over Bar

5-4-3-2-1

Squat Snatch
Use 65-70% of 1RM Snatch

15 Minute time cap

Recovery

(10 Minutes)

Metcon (No Measure)

Bar Smash Shoulders – 5 Minutes Per Shoulder

Posted in WOD

10/13/14-Monday

CrossFit Heroism – CrossFit

Warm-up

(15 Minutes)

Warmup (No Measure)

Skill

(15 Minutes)

Back Squat (2-2-2-2-2-2)

WOD

(20 Minutes)

Back Rack Lunge (1-1-1-1-1)

Recovery

(10 Minutes)

Metcon (No Measure)

Bar Smash Quads – 5 Minutes Per Leg

Posted in WOD

10/10/14- Friday


CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Warmup (No Measure)

Skill

5 Minutes

Metcon (No Measure)

Go over WOD

WOD

25 Minutes

Metcon (Time)

10 Rounds

Row 250M

Rest 2 Minutes
Total time of each 250M is score

Recovery

10 Minutes

Metcon (No Measure)

Roll what hurts – 10 Minutes

Posted in WOD

10/9/14- Thursday


CrossFit Heroism – CrossFit

Warm-up

10 Minute

Warmup (No Measure)

Weightlifting

20 Minutes

Snatch Grip Press Behind Neck (7-7-7-7-7-7-7)

WOD

15 Minute

Metcon (Time)

5 Rounds

10 Push Press(95/65)

15 Over-Bar Burpees

30 Double Unders

Rx+-(135/95)

Recovery

10 Minutes

Metcon (No Measure)

Lacrosse Ball Shoulders- 5 Minutes Per Shoulder

Posted in WOD