A Hero Journey

CrossFit Nitro Memorial WOD For Time: Finished Rx+ in 48:22 71 Back Squats (40/30 kg) - 6:05 Then, 3 Rounds of: 800 meter Weighted Run (10/7 kg) - I wore my 20# vest 20 Snatches (40/30 kg) 19 Kettlebell Swings (24/16 kg) - This total section 35:04 Finally, perform: 71 Back Squats (40/30 kg) - 7:13 ************************************************************* This was an incredible workout. I really connected with it and with Leith before I even went to do it. It meant a l

Hero WOD (aka: "The Farmer Carry") 2 Rounds For Time: Finished in 49:16 1,500 meter Row 53 Push-Ups 11 Pull-Ups 5 Strict Press (115/85 lb) 100 meter Farmer Carry (2x45 lb) 50 meter Sled Push (70/50 lb) - I used 55# 300 meter Sprint ******************************************** This was an interesting workout. Very arm intensive! My first round was 24:12 - Row was tough for some reason on this first round. 7:24 Second was 25:40 - Row felt better! 7:11 My push-ups - for both s

Hero WOD by CrossFit Fargo / EHP Performance 3 Rounds for Time: Finished in 33:23 1,050 meter Run 7 Single Dumbbell Box Step-Overs (50/35 lb) 14 Air Squats 23 Burpees ***************************************** I used this workout as my warm-up today and it was perfect for that! First round - 10:30 Second - 10:57 Third - 11:56 Grateful to honor this young man. ***************************************** Background: The “Wallin” Hero WOD was designed by CrossFit Fargo @crossfit

Charleston Fire Department Hero WOD 9 Rounds for Time: Finished in 56:20 9 Cleans (95/65 lb) 9 Burpees 9 Pull-Ups 9 Wall Ball Shots (20/14 lb, 10/9 ft) 9 AbMat Sit-Ups 9 Shoulder-to-Overheads (95/65 lb) 9 Box Jumps 9 Push-Ups 9 Air Squats ************************************* This was a great workout. I am still working with an elevated heart rate and so I decided before I began the workout that I would try to push the rounds and take 1:00 rest in between each. That worke

3 Rounds For Time: Finished in 42:16 800 meter Run 30 Dumbbell Squat Cleans (2x50/35 lb) 30 Burpees ************************************...

For Time: Finished in 1:12:05 Cash-In: 1.5 mile Run Then, 38 Rounds of: 3 Deadlifts (185/155 lb) 3 Pull-Ups 3 Burpees - At this point I...

7 Rounds for Time: Finished in 42:00 400 meter Run 29 Overhead Lunges (95/63 lb) - 65# Time Cap: 40 minutes With a running clock, as fast...

3 Rounds for Time: Finished in 15:13 20 Hang Power Cleans (115/75 lb) 20 Toes-to-Bars 400 meter Run ************************************...

For Time: Finished in 55:31 7 Rounds of: 500 meter Run 14 Air Squats 14 Lunges (per leg) 14 Sit-Ups 14 Squat Jumps (Finished the 7...

6 Rounds for Time: Finished in 31:47 12 Deadlifts (185/125 lb) 21 Burpee Box Jumps (24/20 in) 15 Pull-Ups (Finished the 6 rounds in...