In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
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)
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
For Time(12 Min Cap):
1000m Row/1.5m Bike
50 Wall Balls
30 Pull up
Skill:
TTB
Workout:
For Time (6 cap)
8-7-6…
Toes To Bar
Deadlift
Strength:
5×5 – Front Rack Lunge
Workout:
For Time:
10 Hang Squat Cleans
10 Hang Squat Cleans
10 Hang Squat Cleans
*Start light and increase weight each round.
Level Method Modifications:
Br+= 135,185,215(Men)/95, 125, 145(Women)
P= 115, 135, 165(Men)/75, 95, 105(Women)
Bl= 75, 95, 115(Men)/55, 65, 75(Women)
O-= 45, 65,
Preview of workouts for the week of 11/23/2020
Monday 11/23: Hang Squat Clean
Tuesday 11/24: Toes 2 Bar, Deadlift
Wednesday 11/25: Row, Wallball, Pull Up
Thursday(Thanksgiving, modified schedule) 11/26: TBD
Friday 11/27: Push Press, Double Unders, Box Jumps
Saturday 11/28: TBD
Sunday 11/29: CrossFit Hero WOD “Havana”
CrossFit Hero WOD – “Nick”
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2×45/35 lb)
6 Handstand Push-Ups on Dumbbells
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.
He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
The “Nick” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, June 19, 2012 (120619).
Workout:
For Distance:
20 Minutes – Bike or Row
Skill:
Push Jerk
Workout:
20 min
10 Push Jerk (115/85)
20 Sit Ups
200m Row/.3 Bike
Workout:
3 Rounds For Time
.5 Bike /400m Row
5 Hang Power Snatch
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
