Discover Top Posts Tagged with #hero wod

08.01.17

Threw up during McGhee today... got off of work headed right to the gym and slammed my food only to put on a belt and shoot for RX on my deads. I made it about 15mins into McGhee before mid-pull, I felt something was wrong w my tummy and bolted to the bathroom. Finished strong tho! Fully RXd!!! McGhee - 30min AMRAP 5 deadlifts (@185 for the ladies) 13 pushups 9 box jumps (20in box)

#fitblr #crossfit #xfit #fitness #hero wod #liftblr #women who lift #girls who lift

4/17/17 - WOD

I got home from Chicago at 12:30 am this morning and didn’t really make it to bed until 1. I get props for going in at 7:00 to the WOD. I knew if I didn’t do it then, I wouldn’t do it today.

For today’s WOD I did a scaled workout of the Hero workout “Blake”. For those who don’t do crossfit, hero WODs are these intense workout routines dedicated to servicemen and woman who have lost their lives in the line of duty. They are to be done at max effort as a way to honor the fallen hero and their sacrifice. @health-food-diary do you do Hero WODs or is this just an American thing?

For this WOD I did 4 rounds: -50 ft walking lunges with a 5lb plate overhead. - 20 step ups to 20" box - 20 squats - 10 push ups

It took me 24:20 to finish

The walking lunges were hard, but I did better than I expected myself to do. It took me a while to make it 50ft each time, but each time I did it.

The squats were supposed to be wall balls, but the coach didn’t like my sloppy form. Instead she had me squat really really close to the wall. I have a problem that my chest falls forward as I go down. By facing the wall I go as low as I can before I touch the wall then drive back up. I know I’m getting lower than I used to, but the coach suggested I do sets of those wall squats at home too.

The push-Ups were green and purple band assisted and on my toes. They were BRUTAL. At my best I got 5 unbroken, but at my worst I was only managing one at a time. Push ups suck.

#crossfit #wod #hero wod #Blake #fitblr #exercie #working out #push-up #push ups #step ups #wall balls #squats #lunges

Hero WOD DT for time. DT: 5 Rounds #155 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Time was 9:33. Sub 10. Woot woot. 💪🏾 Here's the first round and a half. I looked decent. Lol

#me #working out #work out #crossfit men #crossfit #crossfitter #DT #hero wod #fitness #black fitness #fitblr #male fitblr #black fitblr #fitfam #menwholift

Training

DT 5x Rounds 12x Deadlifts @115# 9x Hang Cleans @115# 6x Push-Jerks @115#

then

3x Rounds 20m KB Farmer's Carry @75# 1:00 Plank 20m KB Farmer's Carry @75# 1:00 Rest

#Training #Hero WOD

WF: Training - Collin

6 Rounds For TIme 400 meter Sandbag Carry 12 Push Presses 95# 12 Box Jumps (24/20 in) 12 Sumo Deadlift High-Pulls 95#

#Hero WOD

WF: Hero WOD

101st Airborne GoRuck WOD 400m Ruck & Sandbag Carry 101 Lunges 400m Ruck & Sandbag Carry 101 Squats 400m Ruck & Sandbag Carry 101 Push Press 45# Bar 400m Ruck & Sandbag Carry

#Training #Hero WOD

WF: Training – 9/11 WOD

9/11 Tribute WOD

For Time

2001 meter Run

11x Box Jumps (30/24 in) [Step-ups]

11x Thrusters (125/85 lb) [#AHAP or DBs]

11x Chest-to-Bar Pull-Ups [Banded Pull-ups/Ring Rows]

11x Power Cleans (175/115 lb) [#AHAP or DBs]

11x Handstand Push-Ups [Push-ups]

11x Kettlebell Swings (2/1.5 pood) [#AHAP]

11x Toes-to-Bars [V-ups / Sit-ups]

11x Deadlifts (170/115 lb) [#AHAP or KB]

11x Push Press (110/75 lb) [#AHAP or DBs]

2001 meter Row

#Hero WOD #Training