News & Events

Fitness Heroics – CrossFit

Yoga/Mobility

Seated Titanic stretch

Warm-up

Cardio Warmup (No Measure)

Row/Run/Stairs/Jump Rope for 10 minutes

Weightlifting

Bench Press (5×10)

WOD

There were no survivors… (AMRAP – Rounds and Reps)

Death By EMOM

(an ascending ladder of reps with a every minute on the minute tempo)

Men RX: 53lb

Men RX+: 62lb

Woman RX: 35lb

Woman RX+: 44lb

First Minute:

1, single arm KB Thruster

1, single arm KB Push Press

Second Minute:

2, single arm KB Thrusters

2, single arm KB Push Press

Third Minute:

3, single arm KB Thrusters

3, single arm KB Push Press

ect….

Continuing until you can no longer complete the reps in the minute time frame.

19 minute cap

Cash Out

Acumilate 2 minutes of a L-Sit or L-Hang

Fitness Heroics – CrossFit

Yoga/Mobility

-Downward Facing Dog

-Warrior 1

-Triangle

-Reverse Triangle

-Downward Facing Dog

Skill/Strength

Pistols (5x Max Effort)

WOD

Death Run (Time)

6 Rounds for time

25 Burpees

Run to Bob Sikes and Back

Fitness Heroics – CrossFit

Warm-up

Shoulder 10min AMSAP (No Measure)

Inch Worm Down Gym

Burpee Broad Jumps down gym

20 Pass throughs

Skill/Strength

Working on Wall Walks and holding the Handstand Position away from the wall.

WOD

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups
RX+:

Deficit Handstand Push-ups (45lb plates)

Muscle up to start Ring Dips

Push-ups w/ feet on a 45lb plate

20 Minute Time Cap

Cash Out

50 Hollow Position Burpees

Fitness Heroics – CrossFit

Warm-up

OHS 8 AMSAP (No Measure)

8 Minute AMSAP

(As Many Stretches As Possible)

with a PVC Pipe or Band

10 Back Squats

10 Wide Grip Press

10 Pass Throughs

10 Overhead Squats

Skill/Strength

Overhead Squat (5×15)

WOD

Superhero Status (AMRAP – Rounds and Reps)

21 Minute AMRARAP

(As Many Rounds and Reps As Possible)

6 Deadlifts @ 50% of 1 Rep Max

8 Box Jump Overs, 30/24

Run to racetrack and back

RX+:

Deadlifts @ 60% of 1 Rep Max

Burpee Box Jump Overs, 30/24