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crossfit, front squat, hammer, hero wod, hero wod hammer, jerk, power clean, pull-ups, rounds -

WOD (Workout of the Day) 

Hero WOD


5 Rounds For Time

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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bell hero wod, crossfit, deadlift, front squat, hero wod, pull-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Bell"  Hero WOD

3 Rounds for Time

21 Deadlifts 185/135

15 Pull-ups

9 Front Squats 185/135

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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crossfit, front squat, kettlebell swings, rounds, Row, training, wod, workouts -

WOD (Workout of the Day) 

"Groundhog Day"  

15 Rounds - 2 Min Each

1 Minute to complete 15 Calorie Row

1 Minute to complete 25 Kettlebell Swings

If the designated amount of reps are not completed in a round at the end of 1 minute you still move to the other exercise, the minute is your time allowed to complete the calories or swings.

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative

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Active recovery, active rest, active rest day, assault bike, barbell row, bench press, crossfit, front squat, russian twists -

Get outside and do the sports you love to do. This is the main reason why you push your body in your workout routine, establishing a higher level of performance of what you are passionate about.

But if you must head to the Box:

3x7 Bench Press at Bodyweight

3x7 Front Squat (50% of 1 RM)

3x10 Russian Twists with KB (Light)

3x10 Barbell Row (50% of Bodyweight)

100 Calorie Assault Bike at medium pace

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amrap, assault bike, front squat, power clean, power clean complex, pull-ups -

WOD (Workout of the Day) 


15 Minute AMRAP

20 Front Squat BB Box Step-ups

10 Pull-ups (kipping)

15 Cal Assault Bike

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative

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