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Benchmark Hero WODs

Sisson

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Sisson” AMRAP in 20 minutes: 15-ft rope climb,...
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Johnson

WOD Strength: Take 20 minutes to make up a missed strength segment Metcon: “Johnson” AMRAP in 20 minutes: 245 pound Deadlift, 9 reps 8 Muscle-ups...
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Nate

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Nate” AMRAP in 20 minutes: 2 Muscle Ups...
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Donny

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Donny” 21-15-9-9-15-21 reps of: Deadlift (225/155) Burpee U.S....
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Dobogai

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength...
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Nukes

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on a major lift. Metcon: “Nukes” In...
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