CrossFit Hero WOD “Zeus”3 Rounds For Time30 Wall Ball Shots (20/14 lb)30 Sumo Deadlift High-Pull (75/55 lb)30 Box Jump (20 in)30 Push Presses (75/55 lb)30 calorie Row30 Push-Ups10 Back Squats (Bodyweight) Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.Read more

STRENGTH Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk 5×4, 65%, 70%, 75%, 75%, 80% CONDITIONING “Lemon Meringue Pie”3 Rounds: [Rx+ 4 Rounds]25’ Handstand Walk“X” Squat Cleans 25’ Handstand Walk20 Pull Ups [Rx+ C2B]-Rest :90-“X” = (Rd 1) 15 @ (115/80) [Rx+ 135/95], (Rd 2) 10 @ (135/95) [Rx+ 185/125], (Rd 3) 5 @ (185/125) [Rx+ 225/145], (Rd 4) 3 @ (225/145) [Rx+ 275/185] WELLNESS WEDNESDAY 𝑰𝒇 𝒚𝒐𝒖 𝒂𝒓𝒆 𝒔𝒆𝒓𝒊𝒐𝒖𝒔 𝒂𝒃𝒐𝒖𝒕 𝒂𝒄𝒄𝒐𝒎𝒑𝒍𝒊𝒔𝒉𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒈𝒐𝒂𝒍𝒔 — 𝒘𝒉𝒚 𝒘𝒂𝒊𝒕? As we head into the last 3 months of the year, people’s mindset switches to waiting until the new year. Our question to you is, 𝒘𝒉𝒚 𝒘𝒂𝒊𝒕? ʟᴇᴛ’ꜱ ᴅᴏ ᴛʜᴇ ᴍᴀᴛʜ. There are 92 days left in the year. If you are eating 3 meals per day, that’s 276 meals. 𝘞𝘩𝘺 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘭𝘦𝘵𝘵𝘪𝘯𝘨 4 𝘩𝘰𝘭𝘪𝘥𝘢𝘺 𝘮𝘦𝘢𝘭𝘴 𝘤𝘢𝘶𝘴𝘦 𝘺𝘰𝘶 𝘵𝘰 𝘸𝘢𝘪𝘵 𝘶𝘯𝘵𝘪𝘭 𝘵𝘩𝘦 𝘕𝘦𝘸 𝘠𝘦𝘢𝘳 𝘵𝘰 𝘬𝘪𝘤𝘬𝘴𝘵𝘢𝘳𝘵 𝘺𝘰𝘶𝘳 𝘫𝘰𝘶𝘳𝘯𝘦𝘺...Read more

SKILL Bar MU Endurance / Technique and Practice50% Max Bar MU then right into 1:00 max Box Bar Muscle Ups — rest 2 minutes —40% Max Bar MU then right into 1:30 max Box Bar Muscle Ups — rest 2 minutes —30% Max Bar MU then right into 2:00 max Box Bar Muscle Ups **box height set approximately forehead height CONDITIONING “Ice Cream Sandwich”40-30-20-10-5 Cal Bike15-12-9-6-3 Man Makers (50/35)[35-25-15-5-3 Ladies Cal]Read more

STRENGTH 5×3 Front Squat @ 92% 1RM Front Squat CONDITIONING “Key Lime Pie”AMRAP 10 Minutes10 Kettlebell Swings (53/35)10 Box Jumps (24”/20”) ~ score rounds + reps *With a running clock, rest 3:00 then into…. ACCESSORY FINISHER 2 Sets (to be completed in 10:00)20 GHD Sit Up60 Second Plank Clock Walk. 20 Seated Landmine Russian twists*Score weight of Landmine Russian TwistsRead more

STRENGTH Power Snatch and Power C&J EMOMOn the Minute for 10:00:Power Snatch 5×1 @ 75% 1RM Directly into:Power Clean & Jerk 5×1 @ 75% 1RM CONDITIONING FULL SEND FRIDAY!!! “Poodle”10-20-30Toes to barHang Power Cleans (135/95)Bar Facing BurpeeRead more