Announcements
Tomorrow is the EOD-130 WOD !!! Don’t forget to sign up under Fitness Heroics as the host box !!! Just a reminder on Wed. Nov. 11 there are NO classes !
Fitness Heroics – CrossFit Epically Awesome
In’s
run to racetrack and back
Yoga/Mobility
hamstrings
Warm-up
Stationary #2 (No Measure)
8 Minute AMSAP
20 Pass thrus
10 Overhead Squats w/ Band
5 Push-ups
Skill/Strength
100 Air Squats (Time)
100 Air Squats for time
WOD
1.5 mile run (Time)
run from the gate to Racetrack rd-Bob Sikes and back 3 laps
It’s Cardio Time 🙂 complete the run and depending on Rx or Rx+ is your rest time.
WOD #2
11/10/15 WOD 2 (Distance)
Upon completion of the run and rest, you now have the remaining time to ROW as many meters as possible until 25 minutes is up!!!
Rx: rest 2 min
Rx+:rest 1 min
Out’s
50 iron mikes
Superhero Training
Yoga/Mobility
roll triceps
Skill/Strength
Weightlifting
Walking lunges with Front Rack Position (3 x 16 total steps)
using a barbell in the front rack, complete the rep scheme provided.
Gymnastics
100 Pistols (Time)
100 Pistols for time (50 Each leg)
WOD
11/10/15 SH (AMRAP – Rounds and Reps)
15 Min AMRAP
10 Med ball cleans
10 Wall balls
10 Med ball sit ups
Rx:20/14
Rx+: 20/14; 11’/10′ target