• Ron McKinstray

Hero Week

Updated: Oct 26

Starting 26th October until 1st November it is Hero Week


Below are listed 14 CrossFit Hero Wods.


In the spirit of individual workouts, before you visit please make your choice of which wod you want to complete. Write it in to your diary or copy it on to your phone.


All workout sessions will be time capped at 45 minutes.


You have a free choice of any of the workouts listed below and you can of course scale them to suit your own ability.


WOD #1

“DT”

5 ROUNDS FOR TIME

12 DEADLIFT 70/47.5 KGS

9 HANG POWER CLEANS

6 PUSH JERK

WOD #2

“MORENO”

2000 M ROW

56 BURPEES

FOR TIME


WOD #3

“ZUES”

3 ROUNDS FOR TIME

30 WBS 9/6 KGS

30 SUMO DEADLIFT HIGH PULLS 35/25 KGS

30 BOX JUMPS 20”

30 PUSH PRESS 35/25 KGS

30 CALORIE ROW

30 PUSH-UPS

10 BACK SQUATS—BODY WEIGHT

WOD #4

“21 GUNS”

AMRAP 21 MINUTES

400 M ROW/RUN

21 PUSH-UPS

21 BOX JUMPS 24”/20”

15 BURPEES

9 PULL-UPS


WOD #5

“LOREDO”

6 ROUNDS FOR TIME

24 AIR SQUATS

24 PUSH-UPS

24 LUNGES

400M ROW/RUN


WOD #6

“MORRISON”

50-40-30-20-10 REPS

WBS 9/6 KGS

BOX JUMP 24”/16”

KBS 24/16 KGS


WOD #7

“MURPH”

1 MILE ROW/RUN

100 PULL-UPS

200 PUSH-UPS

300 SQUATS

1 MILE ROW/RUN

Wear a vest if you want

WOD #8

“NATE”

AMRAP 20 minutes

2 MUSCLE-UPS

4 HSPU

8 HEAVY KBS 32/20 KGS

WOD #9

“SHIP”

9 ROUNDS FOR TIME

7 SQUAT CLEANS 85/60KGS

8 BURPEE BOX JUMPS

36”/30”

WOD #10

“JENNIFER”

AMRAP 26 MINUTES

10 PULL-UPS

15 KBS 24/16 KGS

20 BOX JUMPS 24”/20”


WOD #11

“IRVINE”

FOR TIME

400 M ROW/RUN

23 PUSH-UPS

53 GOBLET SQUATS 24/16 KGS

400 M ROW/RUN

53 GOBLET SQUATS

23 PUSH-UPS

400M ROW/RUN


WOD #12

“NED”

7 ROUNDS FOR TIME

11 BACK SQUATS

BODY WEIGHT/AHAP

1000M ROW

WOD #13

“JIMMY”

AMRAP 30 mins

5 DEADLIFTS 120/90 KGS

7 PUSH-UPS

9 PULL-UPS

WOD #14

“OZ”

FOR TIME

100 SQUAT CLEAN THRUSTERS 40/25KGS



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