Week of November 7th 2016

CrossFit is quickly became “the training” program for Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us safe.

For a week we will be doing a Hero WOD in honor of a fallen soldier. The CrossFit Hero WODs are some of the most intense workouts that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all. Honor these Hero’s with your best effort. These WOD’s are tough but the order in which we programmed them is very do-able. I encourage everyone to make all the days if possible. We’d also like to encourage you to post your time, thoughts, small victories, etc. about the WOD after you’ve completed it each day.

Accessory work for this week.

For anyone that wants to do extra work. Don't have to do everything at once. You can do A one day and B next day. It will take about 10 minutes. Should be done before or after class (while everyone is doing warm up, do not disturb the class) or open gym time.

A) 5 to 10 sets of 6 GHD Sit Ups as fast as possible, rest as needed between sets https://youtu.be/1pbZ8mX2D1U

B) Accumulate 10 - 20 Glute-Ham Raise (GHR) https://youtu.be/w_7UaXfsbaw

C) 4 sets of 10 reps - Lateral Dumbbell Raises

D) 4 sets of 10 reps - Bent-over Lateral Raises

Monday, November 7th 2016


With a single kettlebell 32/24kg:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

Scale down options: 28/20kg, 24/16kg, 20/12kg, 12/8kg


Tuesday, November 8th 2016




For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



Wednesday, November 9th 2016



For time:
75 Power Snatches 75/55lbs

Time cap 10 min.




Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Dumbbell thrusters 35/25lbs

12 Steps dumbbell walking lunge 35/25lbs



Thursday, November 10th 2016



Complete as many rounds as possible in 20 minutes of:
10 Push press 115/75lbs
10 Kettlebell swings 24/16kg
10 Box jumps 24/20”



Friday, November 11th 2016




30 Rounds for time

5 Wall Balls 20/14lbs

3 Handstand push-ups

1 Power Clean 225/155lbs




Saturday, November 12th 2016



Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps 36/30”
12 Kettlebell swings 32/24kg




Sunday, November 13th 2016



For time:
10 Handstand push-ups
15 Deadlift 250/165lbs
25 Box jumps 30/24”
50 Pull-ups
100 Wallball shots 24/20”
200 Double-unders
Run 400 meters with a 45/35# plate


Oleksiy Dakhno