Friday, June 26, 2009

Hero Workout! It is Finally here!






Hero WOD



Warm Up:
Group Warm Up - All together
Skill:
Snatch
Know anyone interested in CrossFit? Bring 'em for FREE today!
WOD: you pick!
JT =
Handstand push-ups - Ring dips - Push-ups
21-15-9 reps
Murph =
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time. 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.
Michael =
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds
at

7 comments:

  1. Coach LaneJune 27, 2009 at 10:54 AM

    Ouch. Did JT
    10m20s

    *What a helpless feeling to not be able to do 1 Push Up in the last round...

    ReplyDelete
  2. CDJune 27, 2009 at 12:01 PM

    Doug-
    Im feelin ya

    JT 9:55
    Jumping Dips
    1/2 ROM HSPU

    ReplyDelete
  3. Coach TannerJune 27, 2009 at 2:36 PM

    What a great crowd! You could feel the energy throughout the club, hate I had to miss it! Good job everyone.

    ReplyDelete
  4. JeffJune 27, 2009 at 5:49 PM

    Doug - Dawn and I want to thank you for an awesome morning. And... Chad, you are one hell of a "co-host." Thanks again for pushing me to the limit. The energy and positive vibes were intense today from all who participated!!!

    ReplyDelete
  5. joe waldropJune 27, 2009 at 6:17 PM

    47:36 I think for Murphy. congrats to everyone that survived their first murphy.

    ReplyDelete
  6. elizabethJune 28, 2009 at 6:28 PM

    It was a soccer weekend but I wish I was there. Great job to all.

    ReplyDelete
  7. kaze2ttJune 29, 2009 at 9:58 AM

    first full Murph!!! 56:56

    special thanks to KT, Chad, and Doug for helping me through

    Tina

    ReplyDelete