You can't touch this!!

Hero month is here!!

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Hero WoD: "Barraza" 

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 Complete As Many Rounds As Possible In 18 Minutes

of:

7 - 11 Run (*NEW*)

9 Deadlifts (125 / 84 kg)

6 Burpee Bar Muscle Ups

• This WoD was created to honour U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington. Click here to see the first time this posted on .Com & read about Barraza.
• This WoD is a class A Doozy! The run is short & sharp, the Bar is Heavy! And the gymnastics are technical & time consuming! How many rounds ya got!!
• Lets go!!
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post ROUNDS to Beyond The Whiteboard.

Contining to look back CrossFit Games gone past here's a look at the "21-15-9 complex" Get to Cami's part and her amazing display on the pull top bar!!

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'Hero' Month is now in full flow!

Much like the named 'Girl' WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!