HERO WOD 6 rounds for time of: 60 double-unders 30 kettlebell swings, 20-25 lb 15 burpees Post time to comments. In honor of Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and… Read more
Viewing posts tagged with: 6 rounds
Wednesday 09.20.17
6 rounds for time of: 24 squats 14 push-ups 24 walking-lunge steps Run 400 meters Post time to comments.
Thursday 05.28.15
6 400-meter sprints Rest as needed between efforts. Post best and worst times to comments. 90 DAY CHALLENGE XI: DAY 45 Vi-shake no caffeine fruit or veggie snacks no food after 8:00pm no alcohol reduce sugar drink water every day
Wednesday 12.31.2014
LAST WOD OF 2014!! HERO WOD 6 rounds for time of: 24 squats 10 push-ups 24 walking-lunge steps Run 400 meters Post time to comments. 90 DAY CHALLENGE VIII: DAY 80 Vi-shake no caffeine no soda fruit or veggie snacks no food after 8:00pm no alcohol reduce sugar intake drink water every day no fried food… Read more
Monday 10.06.14
6 rounds for time of: Run 400 meters 10 Burpees (original WOD is 25 Burpees if any of you want to) Compare to 10.04.13 90 DAY CHALLENGE VII: DAY 84 Vi-shake no caffeine no soda fruit or veggie snacks no food after 8:00pm no alcohol reduce sugar intake drink water every day no fried food… Read more
Thursday 09.04.14
“Hotshot” 6 rounds for time of: 30 Squats 19 Power cleans, 20-30 lbs 7 Pull-ups (assist as necessary) Run 400 meters Compare to 09.04.13 Post time to comments. *Hero WOD in honor of the 19 Arizona Hotshot Firefighters that died last year in the Yarnell, AZ wildfire. 90 DAY CHALLENGE VII: DAY 52 Vi-shake no… Read more
Tuesday 06.17.14
Ghost Busters 6 rounds of: 1 minute of running 1 minute of burpees 1 minute of double-unders or single jump rope 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of meters ran, burpee reps and double-under reps completed to comments. 90 DAY CHALLENGE… Read more
Monday 10.07.13
“Kari” 6 rounds for time of: Run 400 meters 25 Push-ups / Butterfly sit-ups (alternating each round) Post time to comments. Hiit Mama Kari Litchfield, IL “I am so thankful for a friend that introduced me to your site just a few days before this last 90 days started….as a mother of a 5 year… Read more
Friday 10.04.13
6 rounds for time of: Run 400 meters 10 Burpees (original WOD is 25 Burpees if any of you want to) Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. (Garage beam, doorway, look around) Post time to comments. Compare… Read more
Wednesday 09.04.13
“HERO WOD“ 6 rounds for time of: 30 Squats 19 Power cleans, 20-30 lbs 7 Pull-ups (assist as necessary) Run 400 meters Post time to comments. 19 Arizona Hotshots (I will be crying my way through this one. It hits way too close to home.) 90 DAY CHALLENGE III: DAY 60 Vi-shake no caffeine no… Read more
