Westchester, NY Crossfit by Bravo Crossfit » Hero WOD http://bravocrossfit.com Westchester, NY Crossfit by Bravo Crossfit Tue, 07 Feb 2012 21:34:24 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Veterans Day! http://bravocrossfit.com/2952/?utm_source=rss&utm_medium=rss&utm_campaign=2952 http://bravocrossfit.com/2952/#comments Fri, 11 Nov 2011 21:14:45 +0000 Cesar http://bravocrossfit.com/?p=2952

Friday

crossfit

To honor all who served we are doing a Hero WOD. Happy Veterans Day!!

Quote of the day:
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
- John F. Kennedy

]]> http://bravocrossfit.com/2952/feed/ 0 “Randy” + Run http://bravocrossfit.com/randy-run/?utm_source=rss&utm_medium=rss&utm_campaign=randy-run http://bravocrossfit.com/randy-run/#comments Thu, 16 Jun 2011 14:37:28 +0000 Cesar http://bravocrossfit.com/?p=2503

Thursday

Snatch Drills

For time:
75 Power Snatches, 75/55
Run 800m

]]> http://bravocrossfit.com/randy-run/feed/ 0 For The Seven Heroes http://bravocrossfit.com/for-the-seven-heroes/?utm_source=rss&utm_medium=rss&utm_campaign=for-the-seven-heroes http://bravocrossfit.com/for-the-seven-heroes/#comments Thu, 19 May 2011 14:20:56 +0000 Cesar http://bravocrossfit.com/?p=2437

Thursday

“The Seven”
Seven rounds for time of:
7 HSPU
7 Thrusters, 135 / 95 lb
7 K2E
7 Deadlifts, 245 / 165 lb
7 Burpees
7 KBS, 70 / 53 lb
7 Pull-ups

*30 minute cap

WOD Video

 

 

]]> http://bravocrossfit.com/for-the-seven-heroes/feed/ 1 a Hero workout http://bravocrossfit.com/a-hero-workout/?utm_source=rss&utm_medium=rss&utm_campaign=a-hero-workout http://bravocrossfit.com/a-hero-workout/#comments Fri, 25 Feb 2011 04:21:51 +0000 Cesar http://bravocrossfit.com/?p=2125

Friday

“Jack”
20 minute AMRAP:
10 Push press, 115lb/85lb
10 KB Swings, 53lb/35lb
10 Box jumps, 24″/20″

]]> http://bravocrossfit.com/a-hero-workout/feed/ 0 Open Gym http://bravocrossfit.com/open-gym-6/?utm_source=rss&utm_medium=rss&utm_campaign=open-gym-6 http://bravocrossfit.com/open-gym-6/#comments Sun, 03 Oct 2010 12:10:40 +0000 Cesar http://bravocrossfit.com/?p=1635

Sunday

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

]]> http://bravocrossfit.com/open-gym-6/feed/ 1 Work on that muscle-up http://bravocrossfit.com/work-on-that-muscle-up/?utm_source=rss&utm_medium=rss&utm_campaign=work-on-that-muscle-up http://bravocrossfit.com/work-on-that-muscle-up/#comments Fri, 01 Oct 2010 12:48:32 +0000 Cesar http://bravocrossfit.com/?p=1626

Friday

“Ryan”
Five rounds of:
7 Muscle-ups
21 Burpees

Diana, Babs and Carolina, showing great from on the deadlift.

Diana, Barbara and Carolina, showing great from on the deadlift.

]]> http://bravocrossfit.com/work-on-that-muscle-up/feed/ 1 Hero workout! http://bravocrossfit.com/hero-workout/?utm_source=rss&utm_medium=rss&utm_campaign=hero-workout http://bravocrossfit.com/hero-workout/#comments Thu, 30 Sep 2010 12:49:27 +0000 Cesar http://bravocrossfit.com/?p=1615

Thursday

“Jack”
AMRAP in 20 minutes of:
10 Push-press, 60% 1RM
10 KBS, 53/35
10 Box jumps, 24″/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

]]> http://bravocrossfit.com/hero-workout/feed/ 1 “Fight Gone Bad 5″ http://bravocrossfit.com/fight-gone-bad-5/?utm_source=rss&utm_medium=rss&utm_campaign=fight-gone-bad-5 http://bravocrossfit.com/fight-gone-bad-5/#comments Sat, 25 Sep 2010 13:51:03 +0000 Cesar http://bravocrossfit.com/?p=1624

Saturday

“Fight Gone Bad”
Three rounds of:
Wallball shoots, 20/14
SDHP, 75/53
Box jumps, 20″
Push press, 75/53
Row, calories

*One minute for max reps in each station. Rest 1 minute after each round.

]]> http://bravocrossfit.com/fight-gone-bad-5/feed/ 1 For “Roy” http://bravocrossfit.com/for-roy/?utm_source=rss&utm_medium=rss&utm_campaign=for-roy http://bravocrossfit.com/for-roy/#comments Thu, 29 Jul 2010 04:17:19 +0000 Cesar http://bravocrossfit.com/?p=1341

Thursday

“Roy”
Five rounds for time of:
15 Deadlifts, 225lbs
20 Box jumps, 24″
25 Pull-ups


-Marine Corps Sgt. Michael C. Roy, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

]]> http://bravocrossfit.com/for-roy/feed/ 2 keep on pushing! http://bravocrossfit.com/1297/?utm_source=rss&utm_medium=rss&utm_campaign=1297 http://bravocrossfit.com/1297/#comments Thu, 15 Jul 2010 01:11:07 +0000 Cesar http://bravocrossfit.com/?p=1297

Thursday

Weighted Pull-up, 3, 3, 3, 3, 3 reps

“JT”
21, 15, 9 reps of:
HSPU
Ring Dips
Push-ups

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