Hero WOD: “Roy”

Apr 6th, 2018

Category: CrossFit

Hero WOD: “Roy”

Chris

Sports Wellness – This Saturday!
Dr. Miguel will be here offering his chiropractic services and treatment this Saturday morning. Click HERE to schedule your appointment.

The 2018 Little Warrior WOD!
The Little Warrior WOD Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer. Our favorite DJ, Sammy Sprinkles will be in the house serving up those hot beats for us to work hard to!

  • Date/Time: This Saturday, April 7th in all our regularly scheduled classes in Southie Green and Orange.
  • Donations: Chad will be collecting donations from 8AM – 12PM. For those donating $40.00+ you will receive your choice of a LWW T-shirt, tank or snap-back hat.
    *Donations are not required to participate in class
  • Prizes: Will be awarded to the best male and female scores for the day.
  • If you would like to support the LWW by making a purchase through their online shop, please visit their Facebook Page here. All funds collected directly benefit the Little Warrior Foundation.

This WOD is for the brave little children who are affected by cancer. This WOD, everyone comes out a winner. How big is your brave…

Warm-up
Dynamic warm up (High knees, bear crawls, lateral shuffles, etc.)

Then 2 Rounds w/ Band
10 Bandy Good Mornings
10 Bandy Pull Aparts
10 Bandy Bent Over Rows

Mobility
Shoulders
Calves

WOD (35 minute cap)
“Roy”
5 Rounds
15 Deadlifts (225,155)
20 Box jumps
25 Pull-ups

Level 3- 20 Pull-ups
Level 2- 4 Rounds, (185,125)
15 Pull-ups
Level 1- 4 Rounds, (135,95), 10 pull-ups

Extra Work
Squat Clean
3-3-3-3-3

DISCUSSION 5 Comments

  1. Ben 04/07/2018 at 1:45 am

    Roy: 17:40 Rx
    Extra: 185 – 245#

  2. Kurt 04/06/2018 at 8:46 pm

    24:02 @ 185#, 20 pull-ups / round

  3. Trevor 04/06/2018 at 6:07 pm

    Christine @ bodyweight+30lbs (185#)

    9:39 – 5 second PR over my standard time (@155#)

    100 ft Yoke walks up to 415 (10lb PR)
    Then 4 rounds
    100ft yoke walk @365#
    4 bag toss over toke @100#
    Rest 1 min

    Cooldown: watch the Masters
    Today was a good day

  4. Crowley 04/06/2018 at 1:11 pm

    wod: 18:57 rx

  5. Sean Flannery 04/06/2018 at 12:18 pm

    WOD: 20:32 Rx
    Extra: 225#