In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Skill:
Touch and Go Snatches
Workout:
10 AMRAP
10 Power Snatch
3 BMU
Strength:
8×1 (building)
-Shrug+Hang
– Shrug+Hang Power Clean
Workout:
15 mins
For Load:
200m Row
Push Jerk + Split Jerk
(From rack – building towards 1 rep max, 1 attempt per round)
Skill:
-Maximum Double Unders
-Max Hanging Tuck Hold
Workout:
5 Rounds:
Double Unders(75% of max)
16 KBs
Skill/Strength:
5 Rep Max Push up Or 5 Rep Max Shoulder Press
Workout:
5 Rounds For Time
400m Row
Max HSPU
Preview of workouts for the week of 12/7/20.
Monday 12/7: Row, Handstand Push Up
Tuesday 12/8: Double Unders, KBS
Wednesday 12/9: Row, Push Jerk + Split Jerk
Thursday 12/10: Power Snatch, Bar Muscle Up
Friday 12/11: Dips, Box Jumps, Air Squats
Saturday 12/12: TBD
Sunday 12/13: Hero WOD – TBD.
WODs are subject to change.
CrossFit Hero WOD “Hammer”5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
The “Hammer” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 17, 2011
Skill:
Double Under
Workout:
13 Thruster
20 DU’s
11 Thruster
40 DU’s
9 Thruster
60 DU’s
7 Thruster
80 DU’s
5 Thruster
Skill:
Front Squat
Workout:
25 Minutes
400m Row/.5 Bike
8/5/3/1 Front Squat
Workout:
4 Rounds For Reps
1:00 Bike/Row
:30 Rest
1:00 Slam Balls
:30 Rest
CrossFit Hero WOD “Havana”
AMRAP in 25 minutes
150 Double-Unders
50 Push-Ups
15 Power Cleans (185/125 lb)
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
This “Havana” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday February 20, 2018 (180220).
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
