CROSSFIT UDX HERO MONTH 2019

Join us as we take on our 2nd Annual Hero Month at CrossFit UDX!

All participants upon completion receive the exclusive Hero Month T-shirt! (shirts will be a different color this year and will be updated with the proper year and Hero WODs.

When: 4th of July and then every Friday to follow (12th, 19th, 26th)

Challenge details: Complete all 4 hero workouts within the month of July either at class or on your own and record your times in Wodify.

Cost: $15 in cash or check OR $17 Online

THE HEROS

"Lumberjack 20"

20 Deadlifts (275lbs/185lbs)
Run 400m
20 KB swings (70lbs/53lbs)
Run 400m
20 Overhead Squats (115lbs/85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24"/20")
Run 400m
20 DB Squat Cleans (45lbs/30lbs)
Run 400m

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

 

 

 

"DT"

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Weight: 155lbs/105lbs

“Brenton”

 Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

2018HeroMonthShirt