Latest WOD

Nate for 11/29/2018

IndustrialAthletics – CrossFit

We have another named workout for today. This Hero WOD has been around for a long time and is a classic combination of two highly technical movements with a heavy, but easy, weightlifting movement. Plan on this WOD smoking your shoulders quickly. Some may want to use it as a more of a Skill WOD than a Training WOD.

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, (2/1.5)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 20 Min:
    1 Bar MUs
    3 HSPUs (may use 1 ab mat)
    6 KB Swings (1.5/1)
    Or
    AMRAP 20 Min:
    6 CTB Pullups
    3 HSPUs (May use 1 ab mat)
    6 KB Swings (1.5/1)

    Brass:
    AMRAP 20 Min:
    6 Pullups (may use band)
    4 piked HSPUs
    8 KB Swings (1.25/0.75)

    Bronze:
    AMRAP 20 Min:
    6 Jumping Pullups
    4 DB Shoulder Press (25/15)
    6 KB Swings (0.75/0.5)