Hero crossfit workouts

One athlete works at a time. On a running clock, perform the work in the order written. Break up reps among partners any way you choose. Score is the total time it takes to complete the entire workout. This Hero WOD is dedicated to Pierce County Officer Daniel McCartney who ended his watch on January 8, 2018. He was a police officer for many years, a Navy vet, a coach at CrossFit Yelm (Yelm, WA, USA) and a father of 3.

"21-15-9 COMPLEX"

For Time; “Murph’s House”; 400 meter Run; 25 Pull-Ups; 50 Push-Ups; 75Air Squats; Rest 1 minute; “Rankel’s House”; 6 Deadlifts (225/155 lb); 7 Burpee Pull-Ups; 10 Kettlebell Swings (70/53 lb); 200 meter Run; Rest 1 minute; “Bradshaw’s House”; 2 Rounds of:; 3 Handstand Push-Ups; 6 Deadlifts (225/155 lb); 12 Pull-Ups; 24 Double-Unders; Rest 1 minute; “Holleyman’s House”; 3 Rounds of:; 5 Wall Ball Shots (20/14 lb); 3 Handstand Push-Ups; 1 Power Clean (225/155 lb); Rest 1 minute; Tommy V/Kalsu’s…

Most people shouldn't be doing this program. It's very high volume, and the workouts are very intense. If you've been with us for parts one and two, you'll know that this program is an even mix of heavy lifting, sprinting, and metabolic conditioning. In this final five week cycle, you should be setting new PR's in your lifts, and in your running as well. Keep reading for more.

Score is total rounds and reps completed in all 5 AMRAP cycles. “The Chief is Dead” is a benchmark WOD based on the popular CrossFit Hero WOD, “The Chief.” The movements and the interval style are similar but this version adds 12 deadlifts (“deads,” hence the name) per round and a full extra minute per AMRAP cycle.

What is a CrossFit Hero WOD? Good question. Fellow CrossFitters name a number of WODs after fallen service personnel. One of the best known is...

2 Rounds For Time; 24 Deadlifts (295/205 lb); 24 Box Jumps (24/20 in); 24 Wall Ball Shots (20/14 lb); 24 Bench Press (195/125 lb); 24 Box Jumps (24/20 in); 24 Wall Ball Shots (20/14 lb); 24 Cleans (145/100 lb)

AMRAP in 23 minutes; 23 Air Squats; 23 Push-Ups; 23 Kettlebell Swings (24/16 kg); 23 Jumping Lunges; 23 Sit-Ups; 23 Box Jumps (24/20 in)

Firefighter Hero WOD from 555 Fitness, dedicated to Scott Davidson, FDNY, Ladder 118, who was killed on September 11, 2001. "On the basketball court or the baseball diamond, Scott Davidson played to win. He was known as a fierce competitor who, without seeking personal glory, drew awards and accolades like a magnet in a box of thumbtacks."