Thursday's WODs...the Hero WOD storm begins!!

July 28, 2016

Watch out CFD athletes!! A Hero WOD storm is moving in! The storm is predicted to be around until Saturday so get ready!! We'll kick it off tomorrow with Barazza!


Thursday July 28, 2016


CrossFit (7am/9am/5:30pm/7:30pm)



Coach’s choice!




Front squat

5 reps at 65%

5 reps at 75%

5 reps at 85%

2X3 at 95%






18 minute AMRAP:


Run 200 meters

9 reps of deadlifts 185/275

6 burpee bar muscle-ups (sub = 2:1 burpee pull-ups)


U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.



Endurance WOD (6am)


Part A)


Calorie Assault



Rest 5 minutes


Part B)

10 min. AMRAP:

100m Run

100m Back Pedal

100 Mountain Climbers

100 Singles

100 Backwards Singles


Rest 5 minutes


Part C)

Row 1 mile for time



Unloaded WOD (6:30pm)


20 min. AMRAP:

1 Bodyheight Broad Jump

2 Inverted Burpees


4 Wall Balls 14/20

5 KB SDLHP 35/53


*Each round you must increase the rep scheme by +1. So round 2 would look like:

2 Bodyheight Broad Jumps

3 Inverted Burpees


5 Wall Balls 14/20

6 KB SDLHP 35/53






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