- 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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