Friday 5.22.15 WOD

Coach Daniel

24 Hero WODs in 24 Hours Event

Welcome to the nearly 100 Athletes that have signed up for the ’24 in 24′ event. Starting Friday 9:30am until Saturday 9:30am we will complete a Hero WOD every hour on the half hour, click here to view the full time table.

Main Line CrossFit Athletes

Feel free to attend any of the regularly scheduled workouts. Every hour on the half hour we will rotate the Hero WOD with the event, both at Main Line and R5. Our classes will run as normal with Coaches leading warmups and reviewing the movements and standards. If you plan on attending a regularly scheduled class time there is no need to sign up for the event. If you plan on attending multiple Hero WODs we encourage you to donate by purchasing a shirt at the event or online, click here.  Below is the schedule of Hero WODs that we will rotate with our normal class schedule.
6:00am & 9:30am
“Bear Shark”
9-15-21
Kettlebell Swings (70,55)
Thrusters (115,75)
DeadLifts (275,185)
600m Run
12:00pm
“Sham”
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint

4:30pm
“Bull”
2 Rounds for time of:
200 Double-Unders
50 Overhead Squats, 135#
50 Pull-ups
1-Mile Run

5:30pm
“J.J.”
For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, 185#
6 Parallette Handstand Push-ups
6 Squat Clean, 185#
5 Parallette Handstand Push-ups
7 Squat Clean, 185#
4 Parallette Handstand Push-ups
8 Squat Clean, 185#
3 Parallette Handstand Push-ups
9 Squat Clean, 185#
2 Parallette Handstand Push-ups
10 Squat Clean, 185#
1 Parallette Handstand Push-ups

6:30p:
“Randy”
For Time:
75 Power Snatches, 75#

7:30p:
“Zimmerman”
25-Minute AMRAP of:
11 Chest-To-Bar Pull-ups
2 Deadlifts, 315#
10 Handstand Push-ups