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Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Couch Stretch

Warm-up

Warm-up (No Measure)

3 Rounds w/ Empty barbell

10 Jump Squats

10 Front Squats

10 Overhead Squats

10 Back Squats

10 Back Rack Lunges

WOD

Hello Legs…Goodbye legs (Time)

3 Rounds for time

20 Back Squats

20 Back Rack Lunges (10 per side)

Run to Racetrack

RX: 135/95
15 Minute Cap

Skill/Strength

Wodify is having trouble this morning. Skill is Written on the Whiteboard.

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

WOD

Row Warm-up (No Measure)

3 Rounds for closest distance

Row as close as possible to 250meters

For every meter above or below 250m you have to do 2 Burpees. (12 burpee max)

If you hit 250 exactly you don’t have to do any.

Row / burpee WOD (Time)

30-25-20-15-10-5

Calorie Row

Burpees

Yoga/Mobility

https://app.romwod.com/workout/pigeon

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Stretch before CLASS. WE NEED ALL THE TIME POSSIBLE FOR THIS HELL.

Banded Hamstrings

Warm-up

6 Min Snatch warm up (No Measure)

6 min AMSAP w/ bar

3 Snatch Pulls

3 Hang Power Snatches

3 OH squat

3 Squat Snatches

WOD

Keep it up FB Group…Keep it up (Time)

40 Minute Cap (Maybe longer)

21-15-9

Deadlifts, 225/135

HSPU

21-15-9

Thrusters, 95/75

Pull-ups

21-15-9

Power Clean, 135/95

Ring Dips

150 Wallball, 20/14

30 Snatches, 135/95

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Couch Stretch or Quad Smash

Warm-up

BW General Warm up (No Measure)

2 Rounds

1 min of each

-Forward lunges

-Inch Worm Pushups

-Burpees

-Air squats

-Plank

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Skill/Strength

2 RND 1/2 mile (Time)

2 Rounds

1/2 Mile Sprint for time

Rest 3 Minutes

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Yoga/Mobility

5 Minutes to Stretch or Roll anything that hurts. Ask for assistance or follow you friendly neighborhood coach.

Warm-up

Warm-up (No Measure)

2 Rounds w/ KB/DB

8 DL w/ High Pull

8 Cleans

8 Push Press

8 Snatch

8 Overhead Squats

8 Squat Snatch

WOD

Only thing Grant can’t do in CrossFit. Suk It self! Take that

#SuckItGrant (AMRAP – Reps)

12 Minute AMRAP

ALT DB/KB Squat Snatch, 50-53/35

Yoga/Mobility

https://app.romwod.com/workout/settle-down

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Yoga/Mobility

4 Minutes of Agony

Warm-up

Handstand Warm-up (No Measure)

3 Rounds

10 Air Squats

10 Push-ups

10 Jump Squats

10 Kick ups to Handstand

Skill/Strength

Strict Toes-To-Bar (3x ME)

WOD

#SuckItJared (AMRAP – Reps)

18 Minute Cap

21 Deadlifts, 245/145

400m Run (Every 100m=1 Rep)

15 Deadlifts, 245/145

40 Wall Ball, 20/14

9 Deadlifts, 245/145

200m Run

20 Wall Ball

(111 Reps total before HSW)

With remaining time…

Max Effort Handstand Walks

(Every 5ft is a rep)

RX+: Unbroken section of 5ft HSW