Hero WOD "DT"

Strength FocusDT
Wendler Phase 1 Back Squat

  • 65% of new baseline x5 reps
  • 75% of new baseline x5 reps
  • 85% of new baseline x5+ reps

If you PR'd on your lifts by more than 5# this past week, then take 90% of that new 1RM and train from that.

If you did not PR or it was under 5# then add 10# to your previous training baseline for BS and DL, add 5# to your SP and BP

CrossFit Hero WOD - "DT" IMG_5146 IMG_5148
5 Rounds For Time:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Jerks

155# M/105# W

Compare to April 2013 Nov. 2012 Jan 2012Jan 2011, and Aug 2010.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

IMG_5135 IMG_5138 IMG_5139Patrick visited us from CrossFit by BodyFit. Jordan started his first class today.

IMG_5128Elizabeth and Howard visited us from CrossFit Arizona