Challenge Details

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hero wod Calendar

murph

may 30

30

DT

june 04

04

hotshots 19

june 11

11

kerrie

june 18

18

dvb

june 25

25

larry

july 02

04

the seven

july 9

09

terry

July 16

16

bear

july 23

23

glen

July 30

30

workouts

“MURPH”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

“DT”

Five rounds for time of:
12 155/105lbs Deadlifts
12 155/105lbs Hang Power Cleans
12 155/105lbs Push Jerks

“HOTSHOTS19”

Six rounds for time of:
30 Squats
19 Power Cleans at 135/95lbs
7 Strict Pull-Ups
400m Run

“KERRIE”

Wearing a weight vest, 10 rounds for time of:
100m Sprint
5 Burpees
20 Sit-Ups
15 Push-Ups
100m Sprint
2min Rest

“DVB”

For time:
Run 1 mile with a 20/14lb Medicine Ball
Then, 8 rounds of:
10 Wall Ball Shots
1 Rope Climb
Run 800 meters with a 20/14lb Medicine Ball
Then, 4 rounds of:
10 Wall Ball Shots
1 Rope Climb
Run 400 meters with a 20/14lb Medicine Ball
Then, 2 rounds of:
10 Wall Ball Shots
1 Rope Climb

“LARRY”

21-18-15-12-9-6-3 reps for time of:
Front Squats at 115/75lbs
Bar Facing Burpees
*200-m sandbag carry after each round

“THE SEVEN”

Seven rounds for time of:
7 Handstand Push Ups
7 Thrusters at 135/95lbs
7 Knees to Elbows
7 Deadlifts at 245/165lbs
7 Burpees
7 Kettlebell Swings at 70/53lbs
7 Pull Ups

“TERRY”

For time:
1 Mile Run
100 Push Ups
100m Bear Crawl
1 Mile Run
100m Bear Crawl
100 Push Ups
1 Mile Run

“BEAR”

AMRAP in 20 minutes
12 Overhead Walking Lunges 110/75lbs
15 Burpees
8 Bar Muscle Ups

“GLEN”

For Time:
30 Clean & Jerks at 135/95lbs
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

“CLOVIS”

For time:
Run 10 Miles
150 Burpee Pull Ups
Partition the Run and Burpee Pull Ups as needed

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Challenge Details

REQUIREMENTS
  1. Post a pic every week (on Instagram only) and tag @CrossFitAdvantage AND hashtag #HEROWODCHALLENGE in the POST (not in the comments). Be sure to mark that you’ve completed these items on the Hero Challenge Tracker.

  2. If you can’t make it to a Saturday morning class you can do it during Open Gym.

  3. If you miss a week, DON’T WORRY! There will be a “Bonus WOD” that will be announced in week 8 that may be completed to make up for one missed WOD or one missed Post and it must be completed in addition to the regular week 8 Hero WOD.


PRIZES
Anyone who successfully completes and posts all 10 Hero WODs (1 each week) will receive the following:

  1. A  “Mission Complete” patch

  2. Entry into a raffle to win a Grand Prize
     
Regardless of how many you complete, the Hero Challenge is still an awesome challenge that pays tribute to some AMAZING people. We highly suggest still completing as many of the WODs as possible.