WebFeb 28, 2024 · 5. Smette, a Hero WOD from CrossFit Fargo. This Hero WOD is named for Sgt. Keith L. Smette, a North Dakota Army National Guardsman, who died in died in 2004 when a bomb exploded next to his convoy north of Fallujah, Iraq. Do the following for time. 4000-meter Row for men or 3,000 meters for women. For a mixed male/female pair, row … WebThis Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes. Intermediate Option 6 rounds for time of: 30 squats 19 power cleans 7 pull-ups Run 400 meters. Men: 115-lb. clean …
CrossFit Hero WODs: Andrew Tracey Workout Challenge - Men
WebMetcon: The Dallas 5 This WOD can be done on 3 different levels Level 1 - in teams of 3 Level 2 - in teams of 2 Level 3- Solo The Dallas 5 1 mile run 100 Elbow Plank to Pushups 150 situps 100 Burpees 150 lunges WebNov 19, 2014 · The first couple of hero WODs were not that different from normal CrossFit Workouts. “ JT ,” the first hero posted, was 21-15-9 of handstand pushups, ring dips, and pushups. “ Michael ,” the second hero, was really a fairly sedate workout as well. Three rounds of an 800m run, and 50 each of back extensions and sit-ups. cuny blackboard brooklyn college login
Web80 views, 1 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from North 41 CrossFit: "Dallas 5" will be the Hero WOD this Sunday November 13th @ 9:00AM. Good … WebDec 10, 2024 · This Hero WOD honors U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California who died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. The Workout. 5 Rounds for Time. 35 Kettlebell Swings (1.5/1 pood) 30 Push-Ups 25 Pull-Ups 20 Box Jumps (30/24 in) 1 mile Run. Analysis: WebFeb 6, 2024 - "Dallas 5" CrossFit Hero WOD. How to do "Dallas 5" WOD. Good scores for "Dallas 5". Movement explanations. Video demos. Background story. And more... easy batch cook lunches