Category Archives: Hero WODs

May 26, 2014

Memorial Day “Murph” Run 1 mile… 100 Pull ups 200 Push ups 300 Air Squats Run 1 mile… Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20# vest or … Continue reading

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April 7, 2014

Hero WOD MIKE “DORK” KENNEDY 33 BACK SQUATS (225,115) 15 Burpees 33 DEADLIFTS (225,115) 15 burpees 33 KB SWINGS (70,53) 15 burpees FF Michael Kennedy was a Marine Corps veteran and a Crossfit Level I coach at Crossfit Together. His … Continue reading

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January 31, 2014

SWOD OH Squat 4×1-2reps @ 100 or set new max. WOD “Nate” AMRAP in 20 Minutes: 2 muscle-ups, 4 handstand push-ups, 8 2-pood kettlebell swings WOD Courtesy of CrossFit ICONZ

Posted in Handstand Push Ups, Hero WODs, Kettlebell Swings, Muscle Ups, Overhead Squat, WODs | Tagged , , , , , , , , , , , , | Leave a comment

January 29, 2013

“Morrison” 50, 40, 30, 20, 10 rep rounds of: Wall Ball (20/14) Box Jump (24/20″) Kettlebell swings (53/35#) U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, … Continue reading

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January 27, 2013

Yesterday’s WOD was just a simple WOD done during the Judging Accreditation class I took so that we could practice judging someone. 5 minute AMRAP: 10 Ground to Overhead with 25# plate 5 Burpees over plate 10 Toes to Bar … Continue reading

Posted in Burpee Box Jumps, Hero WODs, Run, Sumo Deadlift High Pulls, Thrusters, WODs | Tagged , , , , , , , , , , , , , , , , , , | Leave a comment

January 22, 2013

You might feel like this WOD is killing you, but it will definitely make you stronger. “Nutts” For time 10x Handstand push-ups 15x Deadlift (250#/165#) 25x Box jumps (30/24 inch) 50x Pull-ups 100x Wall ball (20#/14# -10ft) 200x Double unders … Continue reading

Posted in Box Jumps, Deadlifts, Double Unders, Handstand Push Ups, Hero WODs, Pull Ups, Run, Wall Ball, WODs | Tagged , , , , , , , , , , , , , , , , , , , , | Leave a comment

It’s a New Year!

It is a New Year at KillerFit Gym and we are going to make good things happen! Starting with, cleaning up the diet (which began yesterday)! I’m feeling better already as I near the end of Day 2 of eating … Continue reading

Posted in Box Jumps, Coaches Corner, Exercises, Handstand Push Ups, Hero WODs, Walking Lunges, Wall Ball | Tagged , , , , , , , , , , | Leave a comment