Tag Archives: HERO WOD

1/31/15 “Bruck” [Hero WOD]

Every Saturday is now a Hero WOD and this weekend was Bruck 4 Rounds for time of: 400m Run 24 Back Squats, 155# 24 Jerks, 95# We had a 30min cut-off and I was so naive as to how terrible … Continue reading

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5/26/14 Memorial Day “Murph” [HERO WOD]

In honor of Memorial Day, Crossfitters around the world partake in the Hero WOD “Murph” for Lt. Murphy and for all of the people who have served/fallen for our country. This is the first time I’ve participated in this WOD … Continue reading

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10/10/13 “Schmalls” Partner Practice [HERO WOD]

This morning I woke up at 4:45am to venture to the 6am class so I could practice working with my teammate/partner, Adam, for the Capital Throwdown which is in 3 weeks! Luckily we had a Hero WOD that was perfect … Continue reading

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9/2/13 “Hotshots 19” [HERO WOD]

Every Federal holiday my box does what’s called a HERO WOD. A HERO WOD is  a workout designed to show tribute to Heroes who have lost their life in the line of duty. The workouts are extreme and designed to … Continue reading

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7/3/13 WOD & 7/4/13 “Gallant” [HERO]

Since there was a holiday I sort of got a little behind in my posts. Never fear! I’m back to update to my loyal reader! (hi, Jill!) First let’s discuss Wednesday’s WOD: WOD 5 Sets of 3-15 reps of Deadlift … Continue reading

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