In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
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).
Workout:
Partner WOD -You go I go for each movement (you run 400, I snatch,you carry)-
10 rounds
400m Run
10 Hang Snatches 95/65
100m Carry 45/25
10 Deadlifts
10 OHS
CrossFit Hero WOD “Holbrook”
10 Rounds For Time:
5 Thrusters (115/75 lb)
10 Pull-Ups
100 meter Sprint(100m row, 200m bike, DU Sprint)
1 minute Rest
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
The “Holbrook” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, January 27, 2011 (110127).
Strength:
5×3 – Strict Pull Up
Workout:
15 min AMRAP
200 Row/ .3 bike
20 B. Pull Up (beyond reach)
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
