Marston

Summer squats.

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. Hero WOD “Marston”

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

B. 3 rounds:
15 reps SA DB row
1 min plank

 

 

CSPORT

A. 15,12,9,6, 3
Seated Arnold press
Jack knives
Box jumps

B. 15, 12, 9, 6, 3
Body rows- elevate feet to increase difficulty
Push ups
Back ext

C. 15, 12, 9 , 6, 3
Cals
Bul. split squat each leg
weighted sit ups

D. 15, 12, 9, 6, 3
Goblet squats
K2E
:30 side plank each side each round

 

 

Quote of the Day

“It’s not whether you get knocked down, it’s whether you get up. ” – Vince Lombardi

JT

Biker gang.

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. Hero WOD “JT”

21-15-9 rep rounds for time
HSPUs
ring dips
pushups

B. 6 sets at high effort (choose any combination of modalities, but switch every set), rest 3 min bt efforts
500m row
400m run
30 cal ski erg
30 cal AB

 

 

CSPORT

A. :40 at each x 4 rounds:
Burpees
Jump rope
Sit ups

B. :40 at each x 4 rounds:
Wall Balls
Plank
Step ups

C. AMRAP in 20 min
Block run buy in
+
AMRAP with time remaining:
15 DB front squats
15 Push press
15 Push ups
200m run

D. AMRAP Plank hold in 5 min

 

 

Quote of the Day

“The truth of the matter is that you always know the right thing to do. The hard part is doing it.” – Norman Schwarzkopf, Jr.

Viola

Heroic efforts goin down right here.

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. Hero WOD Viola

AMRAP in 20 minutes of:

Run 400 meters
11 power snatches (95/65)
17 pull-ups
13 power cleans (95/65)

B. for quality:
90 sec plank hold
30 AB wheel reps
90 sec plank hold

 

 

CSPORT

A. 100 Wall balls for time:
* at the start, and every min = 5 push ups
10 min cap

B. 4 sets:
10 cals
15 OH press
20 lunges, 10 per leg

400m run

C. 4 sets:
10 burpees
15 DB squat clean
20 sit ups

400m run

D. 4 sets:
50 jump rope
10 SA rows each arm
:30 plank (weighted if you can)

400m run

 

Quote of the Day

“By failing to prepare, you are preparing to fail.” – Ben Franklin

Kutschbach

Barbell Club!

 

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle:  SQUAT – pull – press – pull – off

A. Hero workout “Kutschbach”

7 rounds for time:

11 back squats (185/125)
10 jerks (135/95)

*scale to ~ 50% 1RM

B. For time:
30 cal AB
60 situps
30 cal row
60 situps

 

 

CSPORT

A. every 90sec x 4 rounds
100m run + AMRAP weighted sit ups with time left

B. AMRAP 12 min
10 barbell curls
15 Russian twists per side
20 alt. battle rope wave per side
300m row

B. AMRAP in 12 min
10 thrusters
15 tri ext.
20 egg beater battle rope
15/10 cal bike

C. 10-1
KBS
Push ups

D. 10-1
Ab wheels
:30 plank per round

 

 

Quote of the Day

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times. ” – Bruce Lee

Hall

Weekend hang out.

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

“Hall”
5 rounds for time of:
3 cleans (225/155)
200-meter sprint
20 kettlebell snatches (53/35)
*Rest 2 minutes bt rounds

 

CSPORT

AMRAP in 15 min
15 DB power cleans
15 DB push press
15 sit ups
400m run

AMRAP in 15 min
15 knees 2 elbows
15 box jumps
15 burpees
400m row

AMRAP in 10 min
Thrusters 21-18-15-12-9-6-3
Pull ups 21-18-15-12-9-6-3
Jump rope 50-50-50-50-50-50
Get as far as you can in the descending sequence..

 

 

Quote of the Day

“Do what you can, with what you have, where you are. ” – Teddy Roosevelt

Randy

Meanwhile, in the upside down…

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. Snatch: to a heavy single

B. “Randy”
75 power snatches for time (75/45)

P.S. – Umm… yeah, sorry ’bout the double thruster sets on Hildy… def supposed to be wall balls.  Not really sure what happened there.  But, look at it this way… ya’ll scaled UP without even knowing it.  Boom!

 

 

CSPORT

A. AMRAP in 6 min
Push up to renegade row: 3, 6, 9, 12…
Box jumps: 3, 6, 9, 12…

B. AMRAP in 6 min
Burpees: 3, 6, 9, 12….
100m run each round

C. AMRAP in 30 min
50 sit ups
400m run
50 dips
400m run
50 air squats
400m run
50 pull ups/ body rows
400m run

 

 

Quote of the Day

“Lead me, follow me, or get the hell out of my way.” – George S. Patton Jr.

Falkel

RPM Scout rope event at the French Throwdown in Paris!

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. Hero WOD Falkel

AMRAP in 25 min
8 HSPU
8 box jumps (30/24)
1 rope climb

B. DB bench press: 3 x 15; rest 2-3 min

 

 

CSPORT

A. 30-20-10
DB hang squat cleans
Push press
Cals

B. 30-20-10
GHD sit ups
DBDL
burpees

C. 30-20-10
KBS
Push ups
400m run each round

 

Quote of the Day

“Whatever you are, be a good one.” – Abraham Lincoln

Hildy

Count it!

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

“S&P Cycle:  squat – PULL – press – pull – off

A. 1 power clean + 1 hang squat clean EMOM for 10 min

B. Hero workout “Hildy”

100 cal row
75 thrusters (75/45)
50 pullups
75 thrusters
100 cal row

 

 

CSPORT

A. 1 min @ each x 4 rounds:
DB front squats
DB weighted step ups
Plank

B. AMRAP in 15 min
200m run
15 sit ups
500m c2 bike
20 OH weighted lunges

C. 3 sets:
10 ab wheels
15 side bends per side
30 flutter kicks

 

 

Quote of the Day

“Whatever you are, be a good one.” – Abraham Lincoln

Tumilson

Nick showing some good mobility down at the bottom of that squat.

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. back squat: 5 x 5 building from 65-85%; rest as needed

B. Hero workout “Tumilson”
8 rounds for time:
200m run
11 DB burpee deadlifts (60’s are Rx, but we’ve got a lot more 50’s, so it’s 50/35 today!)

 

 

CSPORT

A. AMRAP in 12 min
pull ups: 3, 6, 9, 12, 15…
KBS: 3, 6, 9, 12, 15….
100m run each round

B. AMRAP in 12 min
25 battle rope 2 arm waves
1 min plank
200m row

C. 4 sets:
15 russian twists w. battle rope per side
15 barbell curls
15 tri ext

D. 4 sets:
10 back ext.
15 jack knives

 

Quote of the Day

“It is fatal to enter a war without the will to win it.” – Douglas MacArthur

SMALL

Swingin into the week!

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

Hero WOD “Small”

Three rounds for time:

Row 1000 meters
50 Burpees
50 Box jumps, 24/20
Run 800 meters

 

 

CSPORT

ABC are all 15 min AMRAPs
Begin each AMRAP with 800m run or row buy in
45 min running clock, no extra rest

A. buy in
+
10 pistols per leg
15 weighted sit ups
20 HR push ups
30 step ups, alternating

B. buy in
+
10 bench press
15 burpees
20 cal bike
30 jump rope

C. buy in
+
10 thrusters
15 bent over 2 arm DB row
20 lunges
30 mtn climbers

 

 

Quote of the Day

“It is fatal to enter a war without the will to win it.” – Douglas MacArthur