Category: Hero WOD

Hero WOD

8.5.13 Monday

Strength: Clean and Jerk 3-3-3-3-3 Cash Out “DT” 5 rounds 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Compare to 3.21.12

6.28.13 Friday

“Turbine 33” For time 33 Pull-ups 33 Clean and Press, 95/65 lbs 33 Push-ups 33 Snatches, 95/65 lbs 33 Pull-ups 33 Push Press, 95/65 lbs 33 Push-ups 33 Overhead Squats, 95/65 lbs For time

5.24.13 Friday

WOD “Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thrusters 135/95 7 K2E 7 Deadlift 245/165 7 Burpees 7 Kettlebell Swings 70/53 7 Pull-ups (35 min Cap) Compare to 4.20.12 Post time to comment. A suicide bomber killed seven CIA officers and…

5.3.13 Friday

“Hammer” 5 rounds 5 power cleans 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups Rest 90 seconds Compare to 4.27.11 U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade,…

4.26.13 Friday

“Roy” 5 rounds 15 Deadlifts 225/155 20 box jumps 24/20 25 pull-ups 30 min cap Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special…

4.19.13 Friday

“Pheezy“ Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups Post time to comments. Compare to 4.13.12

4.12.13 Friday

“Holbrook” 10 rounds of 5 Thrusters 115/75 10 pull-ups 100 meter sprint *rest 1 minute (30 min Cap) Compare to 8.13.12

9.3.12 Labor Day

New – 6pm WOD Class on Tuesdays. “Carse” *begin each round w/ a 50 meter bear crawl 21-18-15-12-9-6-3 Squat cleans 95/65 Double Unders Deadlift 185/115 Box jump 24/20

8.13.12 Monday

“Holbrook” 10 rounds 5 thrusters 115/75 10 pull-ups 100 meter sprint Rest 1 minute between rounds

7.04.12 Wednesday

Open Gym 9a – 11a WOD “Bradley” 10 rounds for time of: 100 m sprint 10 pull-ups 100 m sprint 10 burpees Rest 30 seconds Compare to 8.26.11

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