12/31 WOD 8:00 and 9:00 am only A CrossFit Hero WOD is designed to honor a fallen Hero, to give yourself a reality check and to put you into a level of suck that brings this whole thing back into perspective. A CrossFit Hero WOD is not meant to be an everyday training...
12/18 Skill: Work to 1 Rep Max Deadlift. Write it on the big board! Wod: 6 Minute AMRAP 5 KB Deadlifts 53/35 8 KB Swings 10 KB OH Lungs Rest 3 Minutes 6 Minute AMRAP 4 KB Squat Cleans 53/35 4 Pull Ups 16 Double...
10 Rounds Row 500 Meters Rest One Min
Skill Find 1RM front squat WOD Front Squat ascending ladder One rep EMOM 135/95
Skill Sumo deadlift high pull 5×5 75% Wod 10,9,8,7,6,5,4,3,2,1 SDHP 95/65 Box jumps 24/20 GHD Run 100m
