Hero “Daniel” 50 Pull-ups 400m Run 21 Thrusters 95/65 800m Run 21 Thrusters 400m Run 50 pull-ups WOD Guidance: Hero WOD dedicated to Army Sgt 1st class Daniel Crabtree who was killed in Al Kut, Iraq on June 8th 2006. If you cannot perform 10 unbroken pull-ups scale the reps to 25 or 30 for...Read More
50-40-30-20-10 KB Swings 53/35 Air Squats *At the top of each minute stop and perform 3 Burpees WOD Guidance: Try to keep a steady pace on KB Swings and push hard and fast through air squats. Timing will be key as those burpees are going to sneak up on you. If 3 burpees take longer...Read More
Hero “JT” 21-15-9 HSPU Ring Dips Push-ups WOD Guidance: This was CrossFit’s very first hero WOD. It was posted on CrossFit mainsite as the WOD for July 6, 2005. This WOD is in honor of Petty Officer 1st class Jeff Taylor (JT), 30, of Little Creek, VA, who was killed in Afghanistan on June 28,...Read More
5 Min AMREP 100m Sprint 10 Pull-ups Rest 5 Min 4 min AMREP 8 Cals on Rower 8 Burpees over rower Rest 4 Min 3 Min AMREP 20 Double Unders 6 Knee to Elbow WOD Guidance: This WOD is a SPRINT! Give each AMREP all that you got and leave nothing in the tank. If...Read More
Back Squat Every 2 min for 30 Minutes perform 2 Back Squats Finisher: Max Set of Unbroken wall balls. Men use a 14# ball on 10′ target and women use a 10# ball of 9′ target. WOD Guidance: Warm-up to a moderate weight before starting the first set of 2. Continue adding weight every 2...Read More
20 min AMRAP 8 C2B pull-ups 10 Burpees 12 Air Squats WOD Guidance: This twisted version of CrossFit Benchmark “Cindy” should get the job done! If you cannot do C2B pull-ups choose a more challenging version of what you normally do when pull-ups are programmed in a WOD.Read More
