If you are doing this with a partner BOTH do the run, pull ups— squats and cleans can be splitHero Workout Hot Shots 19Six rounds for time of:30 Squats135 pound Power clean, 19 reps7 Strict Pull-upsRun 400 meters On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives...Read More
Endurance Sometimes we have to run…… With a partner Complete 8x400m run (4 each, you go, i go) Then2000 on ski or rower split how you wantThen 2000 on the machine you didnt use the first timeThen 8x400m (4 each, you go i go) 9am Wod AMRAP 20 MinutesRun 800m15 Wall Walks9 Rope Climbs15 OH...Read More
400m Run20 Leg Swings, per leg (Front-to-Back)20 Empty Bar RDLs20 Scap Push UpsThen,2:00 Wrist Stretch 1:00 Handstand HoldStrength/skill1:00 Shoulder Taps from High PlankRest 1:00:30 Handstand HoldRest 1:001:00 of Shoulder Taps from HS HoldRest 1:001:30 of Freestanding HS Practice The purpose of the freestanding HS practice is to further familiarize athletes with finding their balance upside...Read More
30 Band Pull Aparts (15 palms up, 15 palms down)Then,12-8-4AAB Calories (10-6-4 for females) DB Push Press Strength/skillAMRAP 7 Minutes Max Sets of 3 UB Strict HSPURest: As little as possible between setsFor athletes with the ability to perform consistent strict HSPU, 3, 2, or 1 reps is 100% acceptable. For athletes without the ability...Read More
Warm Up2:00 Couch StretchThen,400m Run40 Wallballs (Goal is UB)400m Run (Faster than 1st 400m Run)Then, 10 Power Positions Pause Hang Squat CleansStrength. Last one before restest. If you are feeling good go for it because the option to retest in on labor day. going to run the Hero Wod Hot Shots 19 this year on...Read More
3 Rounds:30 Row, moderate-aggressive pace12 Ground to Overhead w/ 25lb Plate9 Gymnastic Kips6 Push Ups 3 Strict Pull Ups (Use band or scale to Ring Rows)Strength We can spend some time on warming up to a good weight before we start the 15 minute clock AMRAP 15 Minutes1 Snatch from the floor + 1 Hang...Read More
Partners Split how you wantAMRAP 12 minutes of:10 Burpees10 Wallball Shots, 20/14Wod 2, split how you want 6 Minutes, split how you want75 Double-unders10 Deadlifts, 315/205Wod 3- 10 minutes 12 Chest to bar pull ups24 Kb swings 42 Air squats *Rest 5 minutes between workoutsRead More
Endurance 8am Partners 1 Round, partner, max reps, no transition time, switch whenever you want 10 Min Max Cal row10 Min Max Ski10 Min Burpee box step up, no jump! 10 Alt. 200’s running9am with a partner This WOD is spicy but definitely an enjoyable one to do with a partner, courtesy of CrossFit Alter....Read More
3:00 Bike performed as :45 Easy, :15 Hard x3Then,3:00 Banded Glute ActivationThen,30 Medicine Ball Squat Cleans Then, banded front rack stretch 2:00/sideSquat Clean1×3 Power Position*2×2 Hang, at knee**then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75-80%3 @ 80-85%2 @ 85-90%Rest 2-4 minutes between sets, drop and reset.*Bar starts...Read More
