​​​

And whatsoever you do, in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him.

Col 3:17






​​DEMAND MORE OF YOURSELF    

“Karen”
Wall-ball 150 shots
(men 20#-10′ – women 14#-9′)
For time

“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

“Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

“Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min – number of rounds completed is your score.

CrossFit Hero WOD's

Special Thanks to

Crossfithardcore.com for the link and great job in presenting CF's Hero WOD's

Click on the above link for their home page and honoring those who fought to keep us free.

"Samson" 100:

100 Push Ups

100 Sit Ups

Run 1600

100 Pull Ups

​Run 1600

100 Sit Ups

​100 Push Ups

“Eva”
Run 800 meters
2 pood KB swing, 30 reps

(No KB's? Use something heavy you can safely swing.)
30 pullups
5 rounds for time.

“Annie”
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

“Kelly”
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time

Boy, this body weight exercise stuff is much harder than I imagined. 

“Nicole”
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

“Helen”
400 meter run
1.5 pood Kettlebell

swing x 21

(No KB's? Use something heavy you can safely swing.)
Pull-ups 12 reps
3 rounds for time

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time – Complete all reps of each exercise before moving to the next.

“Nancy”
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

“Mary”
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min