Hero WOD's tag archives

Monday the 26th of May, 2014

Memorial Day Murph today! 9am! No other WODs permitted, no other training permitted. Come and pay your respect with the community! Bring your own weight vest or body armor.

Tuesday the 18th of February, 2014

“Blake” Four rounds for time of: 100 ft. Overhead Walking Lunge(with a plate 45/25) 30 Box Jump 24/20 20 Wallball Shots 10 Handstand Push-ups SCORES  

Thursday the 2nd of January, 2014

  "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball SCORES

11.30.13

Warm-up 1) Practice BMU 2) 4rds, 3-5 BMU/ 7 GHD hip extensions/ 7 GHD sit-ups/ 10 Pistols, rest 20 seconds after each movement 3) Clean and jerk to heavy (not max) 4) "Willy"  Three rounds for time of: Run 800 meters 5 Front squat (225/ 153) Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings (70/53)

Saturday the 15th of June, 2013

9:00am Unloaded 10:00am WOD "Gallant" For time: Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups This one is going to hurt!