CrossFit Hero WOD
"Donny"
21-15-9-9-15-21:
Deadlifts (225/155)
Burpees
5 Rounds For Time:
60 Double Unders
15 Overhead Squats (115/85)
3 Rope Climbs
SUNDAY SURPRISE!!!
Team CrossFit Hero WOD "Luce"
[Teams of 2]
3 Rounds For Time [30 Minute Cap]:
1,000 Meter Run
10 Burpee Pull-Ups
100 Air Squats
*Run Together, Split Burpee Pull-ups, Synchro Air Squats
Hang Clean & Jerk
Build to a Heavy Hang Clean & Jerk
"Open Workout 13.4"
AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
...
Add 3 Reps Every Round
Barbell: (135/95)
For Time:
25-20-15-10-5 Dumbbell Bench Press
50-40-30-20-10 Dumbbell Reverse Lunges
100-80-60-40-20 Double Unders
Dumbbells: (50's/35's)
3 Rounds For Time [25 Minute Cap]:
700/600 Meter Row
12 Deadlifts (275/185)
21 Burpee Box Jumps (24"/20")
Rest 3 Minutes Between Rounds
AMRAP 20:
5 Push Press
10 Front Rack Reverse Lunges
15 Pull-ups
Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches (75/55)
Overhead Squat
Build to a Heavy Single
For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats
Barbell: (155/105)
SUNDAY SURPRISE!!!
For Time:
2 Rounds
8 Power Snatches (135/95)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (95/65)
8 Bar-Facing Burpees
Hero WOD
"Jennifer"
AMRAP 26:
10 Pull-Ups
15 Kettlebell Swings (53/35)
20 Box Jumps (24"/20")
Hero WOD
“MA3 Oscar Temores”
8 Rounds for Time:
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
For Time [20 Minute Cap]:
10-9-8-7-6-5-4-3-2-1:
Deadlifts (225/155)
Lateral Barbell Burpees
After Each Round:
60' Dumbbell Overhead Carry
Dumbbell = (50/35)
Front Squat
Build to a Heavy Set of 5
7 Rounds For Time [15 Minute Cap]:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar
Dumbbells: (50's/35's)
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps (24"/20")
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
SUNDAY SURPRISE!!!
[TEAMS OF 3]
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run
Directly Into..
Max Unbroken Set of Wallballs (each)
After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run
* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total Wallballs
Power Snatch
Build to a Heavy Set of 3
For Time [18 Minute Cap]:
36 Burpee Pull-ups
63 Dumbbell Hang Snatches (50/35)
1500/1200m Row
AMRAP 25:
1 Shuttle Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
...
Add 1 Shuttle Run Each Round
1 Shuttle Run = 20 Meters (10 Meters Down & Back)