• Ron McKinstray

Hero Week

Updated: Oct 26, 2020

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