{"id":22571,"date":"2017-09-25T13:26:58","date_gmt":"2017-09-25T13:26:58","guid":{"rendered":"https:\/\/garagegymbuilder.com\/?p=22571"},"modified":"2021-04-06T14:35:03","modified_gmt":"2021-04-06T14:35:03","slug":"crossfit-hero-wod-masterlist","status":"publish","type":"post","link":"https:\/\/garagegymbuilder.com\/crossfit-hero-wod-masterlist\/","title":{"rendered":"The CrossFit HERO WOD Masterlist"},"content":{"rendered":"<p class=\"italic_text\">updated January 1, 2019<\/p>\n<p>CrossFit HERO WOD is all about one word . . .<\/p>\n<p><em>Honor<\/em><\/p>\n<p>Most CrossFit boxes around the United States do the Murph on Memorial Day weekend.<\/p>\n<p>When you push yourself to complete one you are bringing honor to a fallen hero. Before he created the greatest fitness movement of our time,<strong> CrossFit founder Greg Glassman<\/strong> trained police officers.<strong> CrossFit marketing guru, Dave Castro,<\/strong> was former Navy Seal. So, the concept of the CrossFitHero WOD came naturally to them.&#8203;<\/p>\n<p>There are now around <strong>160 Hero WODS<\/strong> &#8211; and we&rsquo;ve got them all here.<\/p>\n<p>&nbsp;<\/p>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Abbate<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/matthew-abatte.jpg\" alt=\"Hero WOD Abbate\" width=\"250\" height=\"311\" data-attachment-id=\"23029\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">1-mile run<\/li>\n<li class=\"\">21 clean and jerk (155\/105 pounds)<\/li>\n<li class=\"\">800-meter run<\/li>\n<li class=\"\">21 clean and jerk (155\/105 pounds)<\/li>\n<li class=\"\">1-mile run<\/li>\n<li class=\"\">30-minute time cap<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Adam Brown<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Adam-Brown-1.jpg\" alt=\"Hero WOD Adam Brown\" width=\"277\" height=\"317\" data-attachment-id=\"22773\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">2 Rounds<\/li>\n<li class=\"\">24 reps of deadlifts (295 pounds)<\/li>\n<li class=\"\">24 box jumps (24-inch box)<\/li>\n<li class=\"\">24 wall-ball shots (20-pound ball)<\/li>\n<li class=\"\">24 bench presses (195 pounds)<\/li>\n<li class=\"\">24 box jumps (24-inch box)<\/li>\n<li class=\"\">24 wall-ball shots (20-pound ball)<\/li>\n<li class=\"\">24 cleans (145 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Adrian<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/adrian.jpg\" alt=\"Hero WOD Adrian\" width=\"250\" height=\"300\" data-attachment-id=\"23031\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">7 Rounds<\/li>\n<li class=\"\">3 forward rolls<\/li>\n<li class=\"\">5 wall climbs<\/li>\n<li class=\"\">7 toes to bar<\/li>\n<li class=\"\">9 box jumps (30-inch box)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Arnie<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Arnaldo_quinones.jpeg\" alt=\"Hero WOD Arnie\" width=\"250\" height=\"313\" data-attachment-id=\"23032\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">With a single 2 pood kettlebell (approximately 70 pounds)<\/li>\n<li class=\"\">21 Turkish get-ups, right arm<\/li>\n<li class=\"\">50 swings<\/li>\n<li class=\"\">21 overhead squats, left arm<\/li>\n<li class=\"\">50 swings<\/li>\n<li class=\"\">21 overhead squats, right arm<\/li>\n<li class=\"\">50 swings<\/li>\n<li class=\"\">21 Turkish get-ups left arm<\/li>\n<\/ul>\n<p>Learn <a href=\"https:\/\/garagegymbuilder.com\/choose-the-right-kettlebell\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to choose the best kettlebell<\/a>.<\/p>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Badger<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/934f39d03169fdfdebb4be9822c13440.jpg\" alt=\"Hero WOD Badger\" width=\"250\" height=\"314\" data-attachment-id=\"23034\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">30 reps of squat cleans (95 pounds)<\/li>\n<li class=\"\">30 pull-ups<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Barraza<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 220px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Barraza.jpg\" alt=\"Hero WOD Barraza\" width=\"220\" height=\"275\" data-attachment-id=\"22776\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">18 minutes<\/li>\n<li class=\"\">Run 200 meters<\/li>\n<li class=\"\">9 reps of deadlifts (275 pounds)<\/li>\n<li class=\"\">6 burpee bar muscle-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Bell<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 200px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/bryan-bell-6568079.jpg\" alt=\"Hero WOD Bell\" width=\"200\" height=\"296\" data-attachment-id=\"23035\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">21 deadlifts (185 pounds)<\/li>\n<li class=\"\">15 pull-ups<\/li>\n<li class=\"\">9 front squats (185 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Big Sexy<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Big-Sexy.jpg\" alt=\"Hero WOD Big Sexy\" width=\"250\" height=\"313\" data-attachment-id=\"23037\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">6 deadlifts (315 pounds)<\/li>\n<li class=\"\">6 burpees<\/li>\n<li class=\"\">5 cleans (225 pounds)<\/li>\n<li class=\"\">5 chest-to-bar pull-ups<\/li>\n<li class=\"\">4 thrusters (155 pounds)<\/li>\n<li class=\"\">4 muscle-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Blake<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 300px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Blake.jpg\" alt=\"Hero WOD Blake\" width=\"300\" height=\"218\" data-attachment-id=\"22780\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">100-foot Walking lunge with a 45-pound plate held overhead<\/li>\n<li class=\"\">30 box jumps (24-inch box)<\/li>\n<li class=\"\">20 wall ball shots (20-pound ball)<\/li>\n<li class=\"\">10 handstand push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Bowen<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/HERO-WOD-Bowen.jpg\" alt=\"HERO WOD Bowen\" width=\"267\" height=\"251\" data-attachment-id=\"22782\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">7 deadlifts (275 pounds)<\/li>\n<li class=\"\">10 burpee pull-ups<\/li>\n<li class=\"\">14 single arm kettlebell thrusters, 14 reps (7 each arm) (53 pounds)<\/li>\n<li class=\"\">20 box jumps (24-inch box)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Bradley<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Bradley.jpg\" alt=\"Hero WOD Bradley\" width=\"267\" height=\"232\" data-attachment-id=\"22781\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">10 rounds<\/li>\n<li class=\"\">Sprint 100 meters<\/li>\n<li class=\"\">10 Pull-ups<\/li>\n<li class=\"\">Sprint 100 meters<\/li>\n<li class=\"\">10 Burpees<\/li>\n<li class=\"\">Rest 30 seconds<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Bradshaw<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 300px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Brian-Bradshaw.png\" alt=\"Hero WOD Bradshaw\" width=\"300\" height=\"336\" data-attachment-id=\"23040\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">10 rounds<\/li>\n<li class=\"\">3 handstand push-ups<\/li>\n<li class=\"\">6 deadlifts (225 pounds)<\/li>\n<li class=\"\">12 Pull-ups<\/li>\n<li class=\"\">24 Double-under&#8217;s<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Brehm<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/dalebrehm-165x223.jpg\" alt=\"Hero WOD Brehm\" width=\"250\" height=\"324\" data-attachment-id=\"23041\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">10 15 foot rope climbs<\/li>\n<li class=\"\">20 Back squat (225 pounds)<\/li>\n<li class=\"\">30 handstand push-ups<\/li>\n<li class=\"\">Row 40 calories<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Brenton<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Brenton_0_Timothy-Brenton.adfda5eac93f86b7cec2b96e433a4fe6.jpg\" alt=\"Hero WOD Brenton\" width=\"250\" height=\"329\" data-attachment-id=\"23043\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">100-foot bear crawl<\/li>\n<li class=\"\">100 feet, standing broad-jump<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Brian<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Brian.jpg\" alt=\"Hero WOD Brian\" width=\"267\" height=\"290\" data-attachment-id=\"22787\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">5 15-foot rope climbs<\/li>\n<li class=\"\">25 reps of back squats (185 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Bruck<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-left: 0px !important;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Bruck-1.jpg\" alt=\"Hero WOD Bruck\" width=\"250\" height=\"275\" data-attachment-id=\"23046\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">24 back squats (185 pounds)<\/li>\n<li class=\"\">24 jerks (135 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Bulger<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/HeroCplNickBulger.jpg\" alt=\"Hero WOD Bulger\" width=\"250\" height=\"299\" data-attachment-id=\"23047\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">10 rounds<\/li>\n<li class=\"\">Run 150 meters<\/li>\n<li class=\"\">7 chest to bar pull-ups<\/li>\n<li class=\"\">7 front squats (135 pounds)<\/li>\n<li class=\"\">7 handstand push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Bull<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 216px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Bull.jpg\" alt=\"Hero WOD Bull\" width=\"206\" height=\"223\" data-attachment-id=\"22790\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">2 rounds<\/li>\n<li class=\"\">200 double-under&#8217;s<\/li>\n<li class=\"\">50 <a href=\"https:\/\/garagegymbuilder.com\/5-reasons-you-should-start-overhead-squatting\/\" target=\"_blank\" rel=\"noopener noreferrer\">overhead squats<\/a> (135 pounds)<\/li>\n<li class=\"\">50 pull-ups<\/li>\n<li class=\"\">Run 1 mile<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Cameron<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Cameron-805x1024.jpg\" alt=\"Hero WOD Cameron\" width=\"267\" height=\"340\" data-attachment-id=\"22791\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">50 walking lunge steps<\/li>\n<li class=\"\">25 chest to bar pull-ups<\/li>\n<li class=\"\">50 box jumps (24-inch box)<\/li>\n<li class=\"\">25 triple-under&#8217;s<\/li>\n<li class=\"\">50 back extensions<\/li>\n<li class=\"\">25 ring dips<\/li>\n<li class=\"\">50 knees to elbows<\/li>\n<li class=\"\">25 wallball &ldquo;2-for-1s&rdquo; (20-pound ball)<\/li>\n<li class=\"\">50 sit-ups<\/li>\n<li class=\"\">5 15-foot rope climbs<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Capoot<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Capoot-813x1024.jpg\" alt=\"Hero WOD Capoot\" width=\"267\" height=\"336\" data-attachment-id=\"22792\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">100 push-ups<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">75 push-ups<\/li>\n<li class=\"\">Run 1200 meters<\/li>\n<li class=\"\">50 push-ups<\/li>\n<li class=\"\">Run 1600 meters<\/li>\n<li class=\"\">25 push-ups<\/li>\n<li class=\"\">Run 2000 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Carse<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/maxresdefault.jpg\" alt=\"Hero WOD Carse\" width=\"250\" height=\"308\" data-attachment-id=\"23051\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">21-18-15-12-9-6-3<\/li>\n<li class=\"\">95 pound squat clean<\/li>\n<li class=\"\">Double-unders<\/li>\n<li class=\"\">185-pound deadlifts<\/li>\n<li class=\"\">24-inch box jump<\/li>\n<li class=\"\">Begin each round with a 50-meter bear crawl<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Clovis<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Clovis-1.jpg\" alt=\"Hero WOD Clovis\" width=\"250\" height=\"277\" data-attachment-id=\"23053\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">Run 10 miles<\/li>\n<li class=\"\">150 burpee pull-ups<\/li>\n<li class=\"\">Partition the run and burpee pull-ups as needed.<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Coe<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Coe.jpg\" alt=\"Hero WOD Coe\" width=\"250\" height=\"326\" data-attachment-id=\"22796\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">10 rounds<\/li>\n<li class=\"\">10 thrusters (95 pounds)<\/li>\n<li class=\"\">10 ring push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Coffey<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Coffey.jpg\" alt=\"Hero WOD Coffey\" width=\"250\" height=\"283\" data-attachment-id=\"23054\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">50 back squats (135 pounds)<\/li>\n<li class=\"\">50 bench presses (135 pounds)<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">20 back squats (135 pounds)<\/li>\n<li class=\"\">20 bench presses (135 pounds)<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">1 muscle-up<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Collin<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/0bc4c47861abb0e2b364fc6e3c108d6d.jpg\" alt=\"Hero WOD Collin\" width=\"240\" height=\"313\" data-attachment-id=\"23055\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">6 rounds<\/li>\n<li class=\"\">Carry 50-pound sandbag 400 meters<\/li>\n<li class=\"\">12 push presses (115 pounds)<\/li>\n<li class=\"\">12 box jumps (24 inch box)<\/li>\n<li class=\"\">12 sumo deadlift high-pulls (95 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Crain<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 300px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Crain-1.jpg\" alt=\"Hero WOD Crain\" width=\"300\" height=\"338\" data-attachment-id=\"23056\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">2 rounds<\/li>\n<li class=\"\">34 push-ups<\/li>\n<li class=\"\">50-yard sprint<\/li>\n<li class=\"\">34 deadlifts (135 pounds)<\/li>\n<li class=\"\">50-yard sprint<\/li>\n<li class=\"\">34 box jumps (24-inch box)<\/li>\n<li class=\"\">50-yard sprint<\/li>\n<li class=\"\">34 clean and jerks (95 pounds)<\/li>\n<li class=\"\">50-yard sprint<\/li>\n<li class=\"\">34 burpees<\/li>\n<li class=\"\">50-yard sprint<\/li>\n<li class=\"\">34 wall-ball shots (20 pound ball)<\/li>\n<li class=\"\">50-yard sprint<\/li>\n<li class=\"\">34 pull-ups<\/li>\n<li class=\"\">50-yard sprint<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Dae Han<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Dae-Han.jpg\" alt=\"Hero WOD Dae Han\" width=\"267\" height=\"267\" data-attachment-id=\"22801\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">Run 800 meters with a 45-pound barbell<\/li>\n<li class=\"\">3 15-foot rope climb<\/li>\n<li class=\"\">12 thrusters (135 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Daniel<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/daniel.jpg\" alt=\"Hero WOD Daniel\" width=\"250\" height=\"288\" data-attachment-id=\"23058\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">50 pull-ups<\/li>\n<li class=\"\">400 meter run<\/li>\n<li class=\"\">21 thrusters (95 pounds)<\/li>\n<li class=\"\">800 meter run<\/li>\n<li class=\"\">21 thrusters (95 pounds)<\/li>\n<li class=\"\">400 meter run<\/li>\n<li class=\"\">50 pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Danny<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Danny-1.jpg\" alt=\"Hero WOD Danny\" width=\"250\" height=\"321\" data-attachment-id=\"23059\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">30 box jump (24-inch box)<\/li>\n<li class=\"\">20 push presses (115 pounds)<\/li>\n<li class=\"\">30 pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Del<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero_DelCastillo.jpg\" alt=\"Hero WOD Del\" width=\"250\" height=\"296\" data-attachment-id=\"23060\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 20px !important;margin-left: 10px !important\">\n<li class=\"\">25 burpees<\/li>\n<li class=\"\">Run 400 meters with a 20-pound medicine ball<\/li>\n<li class=\"\">25 weighted pull-ups with a 20-pound dumbbell<\/li>\n<li class=\"\">Run 400 meters with a 20-pound medicine ball<\/li>\n<li class=\"\">25 handstand push-ups<\/li>\n<li class=\"\">Run 400 meters with a 20-pound medicine ball<\/li>\n<li class=\"\">25 chest-to-bar pull-ups<\/li>\n<li class=\"\">Run 400 meters with a 20-pound medicine ball<\/li>\n<li class=\"\">25 burpees<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Desforges<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Desforges.jpg\" alt=\"Hero WOD Desforges\" width=\"267\" height=\"267\" data-attachment-id=\"22806\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">12 deadlifts (225 pounds)<\/li>\n<li class=\"\">20 pull-ups<\/li>\n<li class=\"\">12 clean and jerk (135 pounds)<\/li>\n<li class=\"\">25 handstand push-ups<\/li>\n<li class=\"\">20 knees to elbows<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: DG<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-DG.jpg\" alt=\"Hero WOD Desforges\" width=\"267\" height=\"267\" data-attachment-id=\"22807\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">10 minutes<\/li>\n<li class=\"\">8 toes to bar<\/li>\n<li class=\"\">8 thrusters (35 pound dumbbell)<\/li>\n<li class=\"\">12 dumbbell walking lunges (35 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Dobogai<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Dobogai.jpg\" alt=\"Hero WOD Dobogai\" width=\"267\" height=\"267\" data-attachment-id=\"22808\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">8 muscle-ups<\/li>\n<li class=\"\">22-yard farmer carry with 50-pound dumbbells<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Don<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 300px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Don-1.jpg\" alt=\"Hero WOD Don\" width=\"300\" height=\"290\" data-attachment-id=\"23061\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 30px !important\">\n<li class=\"\">66 deadlifts (110 pounds)<\/li>\n<li class=\"\">66 box jumps (24 inch box)<\/li>\n<li class=\"\">66 kettlebell swings (1.5 pood)<\/li>\n<li class=\"\">66 knees to elbows<\/li>\n<li class=\"\">66 sit-ups<\/li>\n<li class=\"\">66 pull-ups<\/li>\n<li class=\"\">66 thrusters (55 pounds)<\/li>\n<li class=\"\">66 wall ball shots (20 pound ball)<\/li>\n<li class=\"\">66 burpees<\/li>\n<li class=\"\">66 double-unders<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Donny<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Donny.jpg\" alt=\"Hero WOD Donny\" width=\"267\" height=\"271\" data-attachment-id=\"22813\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">21-15-9-9-15-21<\/li>\n<li class=\"\">225 pound deadlifts<\/li>\n<li class=\"\">Burpees<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Dragon<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Dragon.jpg\" alt=\"Hero WOD Dragon\" width=\"267\" height=\"267\" data-attachment-id=\"22815\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">Run 5k<\/li>\n<li class=\"\">4 minutes to find 4-rep max deadlift<\/li>\n<li class=\"\">Run 5k<\/li>\n<li class=\"\">4 minutes to find 4-rep max push jerk<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: DT<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/01_TIMOTHY_DAVIS_03-01-2009_76FGTBS_t1140-771x1024.jpg\" alt=\"Hero WOD DT\" width=\"250\" height=\"319\" data-attachment-id=\"23062\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">12 deadlifts (155 pounds)<\/li>\n<li class=\"\">9 hang power cleans (155 pounds)<\/li>\n<li class=\"\">6 push jerks (155 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Erin<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/erininset2.jpg\" alt=\"Hero WOD Erin\" width=\"250\" height=\"296\" data-attachment-id=\"23063\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">15 40-pound dumbbell split cleans<\/li>\n<li class=\"\">21 pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Falkel<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 258px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/ssg-chris-falkel_4e6c7746d870ff5b69b2c2ebd00853cdb0d1bea1.jpg\" alt=\"Hero WOD Falkel\" width=\"258\" height=\"314\" data-attachment-id=\"23064\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">25 minutes<\/li>\n<li class=\"\">8 handstand push-ups<\/li>\n<li class=\"\">8 box jumps (30 inch box)<\/li>\n<li class=\"\">1 15-foot rope climb<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Feeks<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/bs-md-seal-funeral-20120903.jpg\" alt=\"Hero WOD Feeks\" width=\"250\" height=\"321\" data-attachment-id=\"23066\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 20px !important\">\n<li class=\"\">2 100-meter shuttle sprints<\/li>\n<li class=\"\">2 squat clean thrusters (65 pound dumbbells)<\/li>\n<li class=\"\">4 100-meter shuttle sprints<\/li>\n<li class=\"\">4 squat clean thrusters (65 pound dumbbells)<\/li>\n<li class=\"\">6 100-meter shuttle sprints<\/li>\n<li class=\"\">6 squat clean thrusters (65 pound dumbbells)<\/li>\n<li class=\"\">8 100-meter shuttle sprints<\/li>\n<li class=\"\">8 squat clean thrusters (65 pound dumbbells)<\/li>\n<li class=\"\">10 100-meter shuttle sprints<\/li>\n<li class=\"\">10 squat clean thrusters (65 pound dumbbells)<\/li>\n<li class=\"\">12 100-meter shuttle sprints<\/li>\n<li class=\"\">&#8203;12 squat clean thrusters (65 pound dumbbells)<\/li>\n<li class=\"\">14 100-meter shuttle sprints<\/li>\n<li class=\"\">14 squat clean thrusters (65 pound dumbbells)<\/li>\n<li class=\"\">16 100-meter shuttle sprints<\/li>\n<li class=\"\">16 squat clean thrusters (65 pound dumbbells)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Foo<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 197px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Foo-1.jpg\" alt=\"\" width=\"197\" height=\"255\" data-attachment-id=\"22942\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">13 bench presses (170 pounds)<\/li>\n<li class=\"\">Then, complete as many rounds as possible in 20 minutes of:<\/li>\n<li class=\"\">7 chest-to-bar pull-ups<\/li>\n<li class=\"\">77 double-unders<\/li>\n<li class=\"\">2 squat clean thrusters (170 pounds)<\/li>\n<li class=\"\">28 sit-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Forrest<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Forrest-1-831x1024-1.jpg\" alt=\"\" width=\"250\" height=\"323\" data-attachment-id=\"23067\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">20 L-pull-ups<\/li>\n<li class=\"\">30 toes to bar<\/li>\n<li class=\"\">40 burpees<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Gallant<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 180px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Gallant-1.jpg\" alt=\"\" width=\"180\" height=\"281\" data-attachment-id=\"22946\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">Run 1 mile with a 20-pound medicine ball<\/li>\n<li class=\"\">60 burpee pull-ups<\/li>\n<li class=\"\">Run 800 meters with a 20-pound medicine ball<\/li>\n<li class=\"\">30 burpee pull-ups<\/li>\n<li class=\"\">Run 400 meters with a 20-pound medicine ball<\/li>\n<li class=\"\">15 burpee pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Garrett<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Garrett-1-1.jpg\" alt=\"\" width=\"250\" height=\"333\" data-attachment-id=\"23068\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">75 squats<\/li>\n<li class=\"\">25 ring handstand push-ups<\/li>\n<li class=\"\">25 L-pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Gator<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Gator-1-765x1024.jpg\" alt=\"\" width=\"277\" height=\"371\" data-attachment-id=\"22948\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">8 rounds<\/li>\n<li class=\"\">5 front squats (185 pounds)<\/li>\n<li class=\"\">26 ring push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Gaza<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Gaza-1.jpg\" alt=\"\" width=\"277\" height=\"416\" data-attachment-id=\"22949\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">35 kettlebell swings, 1.5 pood<\/li>\n<li class=\"\">30 push-ups<\/li>\n<li class=\"\">25 pull-ups<\/li>\n<li class=\"\">20 box jumps, 30-inch box<\/li>\n<li class=\"\">1-mile run<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Glen<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Glen-1-802x1024.jpeg\" alt=\"\" width=\"277\" height=\"354\" data-attachment-id=\"22951\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">30 clean and jerks (135 pounds)<\/li>\n<li class=\"\">Run 1 mile<\/li>\n<li class=\"\">10 15-foot rope climbs<\/li>\n<li class=\"\">Run 1 mile<\/li>\n<li class=\"\">100 burpees<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Griff<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Griff-1.jpg\" alt=\"\" width=\"277\" height=\"264\" data-attachment-id=\"22952\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">Run 400 meters backwards<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">Run 400 meters backwards<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Hall<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Hall-1.jpg\" alt=\"\" width=\"277\" height=\"388\" data-attachment-id=\"22954\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">3 cleans (225 pounds)<\/li>\n<li class=\"\">200 meter sprint<\/li>\n<li class=\"\">20 kettlebell snatches, 1.5 pood, 10 each arm<\/li>\n<li class=\"\">Rest 2 minutes<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Hamilton<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Hamilton-1-857x1024.jpg\" alt=\"\" width=\"277\" height=\"331\" data-attachment-id=\"22955\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">Row 1000 meters<\/li>\n<li class=\"\">50 push-ups<\/li>\n<li class=\"\">Run 1000 meters<\/li>\n<li class=\"\">50 pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Hammer<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Hammer-1-1024x997.jpg\" alt=\"\" width=\"277\" height=\"270\" data-attachment-id=\"22957\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">5 power cleans (135 pounds)<\/li>\n<li class=\"\">10 front squats (135 pounds)<\/li>\n<li class=\"\">5 jerks (135 pounds)<\/li>\n<li class=\"\">20 pull-ups<\/li>\n<li class=\"\">Rest 90 seconds<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Hansen<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Hansen-1.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"22958\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">30 kettlebell swings (2 pood)<\/li>\n<li class=\"\">30 burpees<\/li>\n<li class=\"\">30 GHD sit-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Harper<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 190px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Harper-1.jpg\" alt=\"\" width=\"190\" height=\"234\" data-attachment-id=\"22960\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">23 minutes<\/li>\n<li class=\"\">9 chest-to-bar pull-ups<\/li>\n<li class=\"\">15 power cleans (135 pounds)<\/li>\n<li class=\"\">21 squats<\/li>\n<li class=\"\">400-meter run with a 45-pound plate<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Helton<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Helton-2.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22965\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">30 dumbbell squat cleans (50 pounds)<\/li>\n<li class=\"\">30 burpees<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Hidalgo<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Hidalgo-1-700x1024.jpg\" alt=\"Hero WOD Hidalgo\" width=\"277\" height=\"405\" data-attachment-id=\"22963\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\" style=\"padding-left: 20px !important\">\n<li class=\"\">Run 2 miles<\/li>\n<li class=\"\">Rest 2 minutes<\/li>\n<li class=\"\">20 squat cleans (135 pounds)<\/li>\n<li class=\"\">20 box jumps (24 inch box)<\/li>\n<li class=\"\">20 walking lunges with 45-pound plate held overhead<\/li>\n<li class=\"\">20 box jumps (24 inch box)<\/li>\n<li class=\"\">20 squat cleans (135 pounds)<\/li>\n<li class=\"\">Rest 2 minutes<\/li>\n<li class=\"\">Run 2 miles<\/li>\n<li class=\"\">If you&rsquo;ve got a twenty pound vest or body armor, wear it.<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Holbrook<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Holbrook-1.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22967\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">10 rounds<\/li>\n<li class=\"\">5 thrusters (115 pounds)<\/li>\n<li class=\"\">10 pull-ups<\/li>\n<li class=\"\">100-meter Sprint<\/li>\n<li class=\"\">Rest 1 minute<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Holleyman<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Holleyman.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22968\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">30 rounds<\/li>\n<li class=\"\">5 wall ball shots (20-pound ball)<\/li>\n<li class=\"\">3 handstand push-ups<\/li>\n<li class=\"\">1 power clean (225 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Hortman<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Hortman-1.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22972\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">45 minutes<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">80 squats<\/li>\n<li class=\"\">8 muscle-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Horton<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 239px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Horton-1.jpg\" alt=\"\" width=\"239\" height=\"211\" data-attachment-id=\"22970\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">9 rounds<\/li>\n<li class=\"\">9 bar muscle-ups<\/li>\n<li class=\"\">11 clean and jerks (155 pounds)<\/li>\n<li class=\"\">50-yard buddy carry<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Jack<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Jack-1.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22974\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">10 push presses (115 pounds)<\/li>\n<li class=\"\">10 KB swings (1.5 poods)<\/li>\n<li class=\"\">10 Box jumps (24-inch box)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Jag 28<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Jag-28-1.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"22976\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">28 kettlebell swings, 2 pood<\/li>\n<li class=\"\">28 strict pull-ups<\/li>\n<li class=\"\">28 kettlebell clean and jerk, 2 poods each<\/li>\n<li class=\"\">28 strict pull-ups<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Jared<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero_JaredVanAaslt-1.jpeg\" alt=\"\" width=\"250\" height=\"286\" data-attachment-id=\"23071\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">40 pull-ups<\/li>\n<li class=\"\">70 push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Jason<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/tumblr_n69flaZUeX1tutp3bo4_400.jpg\" alt=\"Hero WOD Jason\" width=\"250\" height=\"317\" data-attachment-id=\"23073\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">100 Squats<\/li>\n<li class=\"\">5 muscle-ups<\/li>\n<li class=\"\">75 squats<\/li>\n<li class=\"\">10 muscle-ups<\/li>\n<li class=\"\">50 squats<\/li>\n<li class=\"\">15 muscle-ups<\/li>\n<li class=\"\">25 squats<\/li>\n<li class=\"\">20 muscle-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: JBo<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-JBo.jpg\" alt=\"Hero WOD JBo\" width=\"277\" height=\"277\" data-attachment-id=\"22848\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">28 minutes<\/li>\n<li class=\"\">9 overhead squats (115 pounds)<\/li>\n<li class=\"\">1 legless rope climb, 15-foot rope, beginning from seated<\/li>\n<li class=\"\">115-lb. 12 bench presses (115 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Jennifer<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Jennifer-765x1024.jpg\" alt=\"\" width=\"277\" height=\"371\" data-attachment-id=\"22849\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">26 minutes<\/li>\n<li class=\"\">10 pull-ups<\/li>\n<li class=\"\">15 kettlebell swings, 1.5 pood<\/li>\n<li class=\"\">20 box jumps (24-inch box)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Jenny<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Jenny.jpg\" alt=\"Hero WOD Jenny\" width=\"277\" height=\"369\" data-attachment-id=\"22850\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">20 overhead squats (45 pounds)<\/li>\n<li class=\"\">20 back squats (45 pounds)<\/li>\n<li class=\"\">400-meter run<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Jerry<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Jerry.jpg\" alt=\"Hero WOD Jerry\" width=\"277\" height=\"277\" data-attachment-id=\"22851\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green\">\n<li class=\"\">Run 1 mile<\/li>\n<li class=\"\">Row 2K<\/li>\n<li class=\"\">Run 1 mile<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: J.J.<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-J.J.-1000x1024.jpg\" alt=\"Hero WOD J.J.\" width=\"277\" height=\"284\" data-attachment-id=\"22852\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">1 squat cleans (185 pounds)<\/li>\n<li class=\"\">10 parallette handstand push-ups<\/li>\n<li class=\"\">2 squat cleans (185 pounds)<\/li>\n<li class=\"\">9 parallette handstand push-ups<\/li>\n<li class=\"\">3 squat cleans (185 pounds)<\/li>\n<li class=\"\">8 parallette handstand push-ups<\/li>\n<li class=\"\">4 squat cleans (185 pounds)<\/li>\n<li class=\"\">7 parallette handstand push-ups<\/li>\n<li class=\"\">5 squat cleans (185 pounds)<\/li>\n<li class=\"\">6 parallette handstand push-ups<\/li>\n<li class=\"\">6 squat cleans (185 pounds)<\/li>\n<li class=\"\">5 parallette handstand push-ups<\/li>\n<li class=\"\">7 squat cleans (185 pounds)<\/li>\n<li class=\"\">4 parallette handstand push-ups<\/li>\n<li class=\"\">8 squat cleans (185 pounds)<\/li>\n<li class=\"\">3 parallette handstand push-ups<\/li>\n<li class=\"\">9 squat cleans (185 pounds)<\/li>\n<li class=\"\">2 parallette handstand push-ups<\/li>\n<li class=\"\">10 squat cleans (185 pounds)<\/li>\n<li class=\"\">1 parallette handstand push-up<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Johnson<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Johnson-1.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22984\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">9 deadlifts (245 pounds)<\/li>\n<li class=\"\">8 muscle-ups<\/li>\n<li class=\"\">9 squat cleans (155 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Jorge<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Jorge-1.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22986\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">30 GHD sit-ups<\/li>\n<li class=\"\">15 squat cleans (155 pounds)<\/li>\n<li class=\"\">24 GHD sit-ups<\/li>\n<li class=\"\">12 squat cleans (155 pounds)<\/li>\n<li class=\"\">18 GHD sit-ups<\/li>\n<li class=\"\">9 squat cleans (155 pounds)<\/li>\n<li class=\"\">12 GHD sit-ups<\/li>\n<li class=\"\">6 squat cleans (155 pounds)<\/li>\n<li class=\"\">6 GHD sit-ups<\/li>\n<li class=\"\">3 squat cleans (155 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Josh<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Josh-1.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22987\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">21 overhead squats (95 pounds)<\/li>\n<li class=\"\">42 pull-ups<\/li>\n<li class=\"\">15 overhead squats (95 pounds)<\/li>\n<li class=\"\">30 pull-ups<\/li>\n<li class=\"\">9 overhead squats (95 pounds)<\/li>\n<li class=\"\">18 pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Joshie<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Joshie.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"22857\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">21 dumbbell snatches, right arm (40 pounds)<\/li>\n<li class=\"\">21 L-pull ups<\/li>\n<li class=\"\">21 dumbbell snatches, left arm (40 pounds)<\/li>\n<li class=\"\">21 L-pull ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: JT<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-JT.jpg\" alt=\"Hero WOD JT\" width=\"198\" height=\"224\" data-attachment-id=\"22859\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">21-15-9<\/li>\n<li class=\"\">Handstand push-ups<\/li>\n<li class=\"\">Ring Dips<\/li>\n<li class=\"\">Push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Justin<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Justin.jpg\" alt=\"Hero WOD Justin\" width=\"250\" height=\"304\" data-attachment-id=\"23075\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">30-20-10<\/li>\n<li class=\"\">Body-weight back squats<\/li>\n<li class=\"\">Body-weight bench presses<\/li>\n<li class=\"\">Strict pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Kevin<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Kevin.jpg\" alt=\"Hero WOD Kevin\" width=\"277\" height=\"277\" data-attachment-id=\"22861\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">32 deadlifts (185 pounds)<\/li>\n<li class=\"\">Body-weight bench presses<\/li>\n<li class=\"\">32 hanging hip touches, alternating arms<\/li>\n<li class=\"\">800 meter running farmer carry (15 pound dumbbells)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Klepto<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Klepto.jpg\" alt=\"Hero WOD Klepto\" width=\"277\" height=\"277\" data-attachment-id=\"22863\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">27 box jumps (24 inch box)<\/li>\n<li class=\"\">20 burpees<\/li>\n<li class=\"\">11 squat cleans (145 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Kutschbach<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Kutschbach-1.jpg\" alt=\"\" width=\"277\" height=\"349\" data-attachment-id=\"22991\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">11 back squats (185 pounds)<\/li>\n<li class=\"\">10 jerks (135 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Ledesma<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Ledesma-1.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"23015\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">5 parallette handstand push-ups<\/li>\n<li class=\"\">10 toes through rings<\/li>\n<li class=\"\">15 medicine ball cleans (20 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Lee<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Lee-1-955x1024.jpg\" alt=\"\" width=\"277\" height=\"297\" data-attachment-id=\"23013\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">1 deadlift (345 pounds)<\/li>\n<li class=\"\">3 squat cleans (185 pounds)<\/li>\n<li class=\"\">5 push jerks (185 pounds)<\/li>\n<li class=\"\">3 muscle-ups<\/li>\n<li class=\"\">1 15-foot rope climb<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Lumberjack 20<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 188px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Lumberjack-20.jpg\" alt=\"\" width=\"188\" height=\"250\" data-attachment-id=\"23020\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">20 deadlifts (275 pounds)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">20 kettlebell swings (2 pood)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">20 overhead squats (115 pounds)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">20 burpees<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">20 chest-to-bar pull-ups<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">20 box jumps (24 inch box)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">20 dumbbell squat cleans (45 pounds)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Loredo<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 188px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Loredo-1.jpg\" alt=\"\" width=\"188\" height=\"250\" data-attachment-id=\"23014\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">6 rounds<\/li>\n<li class=\"\">24 squats<\/li>\n<li class=\"\">24 push-ups<\/li>\n<li class=\"\">24 walking lunges<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Luce<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Luce.jpg\" alt=\"\" width=\"277\" height=\"346\" data-attachment-id=\"23011\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">Wearing a 20 pound vest, 3 rounds<\/li>\n<li class=\"\">1K run<\/li>\n<li class=\"\">10 muscle-ups<\/li>\n<li class=\"\">100 squats<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Luke<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Luke.jpe\" alt=\"\" width=\"277\" height=\"394\" data-attachment-id=\"23010\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">15 clean and jerks (155 pounds)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">30 Toes-to-bars<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">45 wall-ball shots (20 pound ball)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">45 kettlebell swings (1.5 pood)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">30 ring dips<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">15 weighted lunges (155 pounds)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Manion<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Manion.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"23009\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">29 back squats (135 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Marco<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Marco.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"23007\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">29 back squats (135 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Matt<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Matt.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"23006\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">16 deadlifts (275 pounds)<\/li>\n<li class=\"\">16 hang power cleans (185 pounds)<\/li>\n<li class=\"\">16 push presses (135 pounds)<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">16 deadlifts (275 pounds)<\/li>\n<li class=\"\">16 hang power cleans (185 pounds)<\/li>\n<li class=\"\">16 push presses (135 pounds)<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">16 deadlifts (275 pounds)<\/li>\n<li class=\"\">16 hang power cleans (185 pounds)<\/li>\n<li class=\"\">16 push presses (135 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: McCluskey<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-McCluskey.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"23003\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">9 muscle-ups<\/li>\n<li class=\"\">15 burpee pull-ups<\/li>\n<li class=\"\">21 pull-ups<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: McGhee<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-McGhee.jpg\" alt=\"\" width=\"250\" height=\"281\" data-attachment-id=\"23004\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">30 minutes<\/li>\n<li class=\"\">5 deadlifts (275 pounds)<\/li>\n<li class=\"\">13 push-ups<\/li>\n<li class=\"\">9 box jumps (24 inch box)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Meadows<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Meadows.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"23001\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">20 muscle-ups<\/li>\n<li class=\"\">25 lowers from an inverted hang on the rings, slowly, with straight body and arms<\/li>\n<li class=\"\">30 ring handstand push-ups<\/li>\n<li class=\"\">35 ring rows<\/li>\n<li class=\"\">40 ring push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Michael<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Michael.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"23000\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">50 back extensions<\/li>\n<li class=\"\">50 sit-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Moon<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Moon.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"22998\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">10 dumbbell hang split snatches, right arm (40 pounds)<\/li>\n<li class=\"\">1 15-foot rope climb<\/li>\n<li class=\"\">10 dumbbell hang split snatches, left arm (40 pounds)<\/li>\n<li class=\"\">1 15-foot rope climb<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Moore<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Moore.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"22997\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">1 15-foot rope climb<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">Max reps handstand push-up<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Morrison<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Morrison.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"22994\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">50-40-30-20-10<\/li>\n<li class=\"\">Wall balls (20 pound ball)<\/li>\n<li class=\"\">Box jumps (24 inch box)<\/li>\n<li class=\"\">Kettlebell swings (1.5 pood)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Mr. Joshua<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Mr.-Joshua.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"22993\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">30 GHDs<\/li>\n<li class=\"\">15 deadlifts (250 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Murph<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Murph-1.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"23022\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">Run 1 mile<\/li>\n<li class=\"\">100 pull-ups<\/li>\n<li class=\"\">200 push ups<\/li>\n<li class=\"\">300 squats<\/li>\n<li class=\"\">Run 1 mile<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Nate<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Nate-683x1024.jpg\" alt=\"\" width=\"277\" height=\"415\" data-attachment-id=\"22938\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">2 muscle-ups<\/li>\n<li class=\"\">4 handstand push-ups<\/li>\n<li class=\"\">8 kettlebell swings (2-pood)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Ned<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Ned.jpg\" alt=\"\" width=\"277\" height=\"387\" data-attachment-id=\"22937\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">11 body-weight back squats<\/li>\n<li class=\"\">1,000-meter row<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Nick<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Nick.jpg\" alt=\"\" width=\"277\" height=\"277\" data-attachment-id=\"22935\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">12 rounds<\/li>\n<li class=\"\">10 dumbbell hang squat cleans (45 pounds)<\/li>\n<li class=\"\">6 handstand push-ups on dumbbells<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Nukes<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Nukes-723x1024.jpg\" alt=\"\" width=\"277\" height=\"392\" data-attachment-id=\"22934\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: Time Cap<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">8 minutes to complete<\/li>\n<li class=\"\">1-mile run<\/li>\n<li class=\"\">315-pound deadlifts, max reps<\/li>\n<li class=\"\">Then, 10 minutes to complete<\/li>\n<li class=\"\">1-mile run<\/li>\n<li class=\"\">225-pound power cleans, max reps<\/li>\n<li class=\"\">Then, 12 minutes to complete:<\/li>\n<li class=\"\">1-mile run<\/li>\n<li class=\"\">135-pound overhead squats, max reps<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Nutts<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Nutts.jpg\" alt=\"Hero WOD Nutts\" width=\"277\" height=\"277\" data-attachment-id=\"22932\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">10 handstand push-ups<\/li>\n<li class=\"\">15 deadlifts (250 pounds)<\/li>\n<li class=\"\">25 box jumps (30 inch box)<\/li>\n<li class=\"\">50 pull-ups<\/li>\n<li class=\"\">100 wallballs (20 pounds, 10 inch target)<\/li>\n<li class=\"\">200 double-unders<\/li>\n<li class=\"\">Run 400 meters with a 45 pound plate<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Omar<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 269px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Omar.jpg\" alt=\"Hero WOD Omar\" width=\"269\" height=\"416\" data-attachment-id=\"22931\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">10 thrusters (95 pounds)<\/li>\n<li class=\"\">15 bar-facing burpees<\/li>\n<li class=\"\">20 thrusters (95 pounds)<\/li>\n<li class=\"\">25 bar-facing burpees<\/li>\n<li class=\"\">30 thrusters (95 pounds)<\/li>\n<li class=\"\">35 bar-facing burpees<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Ozzy<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Ozzy.jpg\" alt=\"Hero WOD Ozzy\" width=\"277\" height=\"277\" data-attachment-id=\"22929\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">11 deficit handstand push-ups<\/li>\n<li class=\"\">1,000-meter run<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Paul<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 193px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Paul.jpg\" alt=\"Hero WOD Paul\" width=\"193\" height=\"261\" data-attachment-id=\"22928\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">50 double unders<\/li>\n<li class=\"\">35 knees to elbows<\/li>\n<li class=\"\">20 yards of overhead walking (185 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Pheezy<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Pheezy.jpg\" alt=\"Hero WOD Pheezy\" width=\"277\" height=\"277\" data-attachment-id=\"22926\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">5 front squats (165 pounds)<\/li>\n<li class=\"\">18 pull-ups<\/li>\n<li class=\"\">5 deadlifts (225 pounds)<\/li>\n<li class=\"\">18 toes-to-bar<\/li>\n<li class=\"\">5 push jerks (165 pounds)<\/li>\n<li class=\"\">18 hand-release push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Pike<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Pike.jpg\" alt=\"Hero WOD Pike\" width=\"277\" height=\"388\" data-attachment-id=\"22925\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">20 thrusters (75 pounds)<\/li>\n<li class=\"\">10 strict ring dips<\/li>\n<li class=\"\">20 push-ups<\/li>\n<li class=\"\">10 strict handstand push-ups<\/li>\n<li class=\"\">50-meter bear crawl<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: PK<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-PK-545x1024.jpg\" alt=\"Hero WOD PK\" width=\"277\" height=\"520\" data-attachment-id=\"22924\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">10 back squats (225 pounds)<\/li>\n<li class=\"\">10 deadlifts (275 pounds)<\/li>\n<li class=\"\">400-meter sprint<\/li>\n<li class=\"\">Rest 2 minutes<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Rahoi<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Rahoi.jpg\" alt=\"Hero WOD Rahoi\" width=\"277\" height=\"277\" data-attachment-id=\"22922\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: 12 minutes<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">12 box jumps (24 inch box)<\/li>\n<li class=\"\">6 thrusters (95 pounds)<\/li>\n<li class=\"\">6 bar-facing burpees<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Ralph<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Ralph.jpg\" alt=\"Hero WOD Ralph\" width=\"277\" height=\"277\" data-attachment-id=\"22921\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">8 deadlifts (250 pounds)<\/li>\n<li class=\"\">16 burpees<\/li>\n<li class=\"\">3 15-foot rope climbs<\/li>\n<li class=\"\">Run 600 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Randy<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Randy.jpg\" alt=\"Hero WOD Randy\" width=\"250\" height=\"312\" data-attachment-id=\"22920\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">75 power snatches (75 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Rankel<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 203px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Rankel.jpg\" alt=\"Hero WOD Rankel\" width=\"203\" height=\"248\" data-attachment-id=\"22917\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">6 deadlifts (225 pounds)<\/li>\n<li class=\"\">7 burpee pull-ups<\/li>\n<li class=\"\">10 kettlebell swings (2 pood)<\/li>\n<li class=\"\">Run 200 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Ren&eacute;<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Ren%C3%A9-763x1024.jpg\" alt=\"Hero WOD Ren&eacute;\" width=\"277\" height=\"372\" data-attachment-id=\"22916\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">21 walking lunges<\/li>\n<li class=\"\">15 pull-ups<\/li>\n<li class=\"\">9 burpees<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Ricky<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Ricky.jpg\" alt=\"Hero WOD Ricky\" width=\"277\" height=\"277\" data-attachment-id=\"22914\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">20 minutes<\/li>\n<li class=\"\">10 pull-ups<\/li>\n<li class=\"\">5 <a href=\"https:\/\/garagegymbuilder.com\/dumbbell-deadlift-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">dumbbell deadlift<\/a> (75 pounds)<\/li>\n<li class=\"\">8 push-presses (135 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Riley<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Riley.jpg\" alt=\"Hero WOD Riley\" width=\"277\" height=\"277\" data-attachment-id=\"22913\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">WOD Type: For Time<\/li>\n<li class=\"\">Run 1.5 miles<\/li>\n<li class=\"\">150 burpees<\/li>\n<li class=\"\">Run 1.5 miles<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: RJ<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-RJ.jpg\" alt=\"Hero WOD RJ\" width=\"277\" height=\"277\" data-attachment-id=\"22906\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">5 15-ft rope climbs<\/li>\n<li class=\"\">50 push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Robbie<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Robbie-1.jpg\" alt=\"\" width=\"277\" height=\"188\" data-attachment-id=\"22995\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">25 minutes<\/li>\n<li class=\"\">8 freestanding handstand push-ups<\/li>\n<li class=\"\">1 15-foot L-sit rope climb<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Rocket<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 200px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Rocket.jpg\" alt=\"Hero WOD Rocket\" width=\"200\" height=\"205\" data-attachment-id=\"22903\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">30 minutes<\/li>\n<li class=\"\">50-yard swim<\/li>\n<li class=\"\">10 push-ups<\/li>\n<li class=\"\">15 squats<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Roney<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Roney-742x1024.jpg\" alt=\"Hero WOD Roney\" width=\"277\" height=\"382\" data-attachment-id=\"22902\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">Run 200 meters<\/li>\n<li class=\"\">11 thrusters (135 pounds)<\/li>\n<li class=\"\">Run 200 meters<\/li>\n<li class=\"\">11 push presses (135 pounds)<\/li>\n<li class=\"\">Run 200 meters<\/li>\n<li class=\"\">11 bench presses (135 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Roy<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 270px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Roy.jpg\" alt=\"Hero WOD Roy\" width=\"270\" height=\"216\" data-attachment-id=\"22900\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">15 deadlifts (225 pounds)<\/li>\n<li class=\"\">20 box jumps (24 inch box)<\/li>\n<li class=\"\">25 pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Ryan<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Ryan.jpg\" alt=\"Hero WOD Ryan\" width=\"277\" height=\"284\" data-attachment-id=\"22899\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">7 muscle-ups<\/li>\n<li class=\"\">21 burpees<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Santiago<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Santiago.jpg\" alt=\"Hero WOD Santiago\" width=\"277\" height=\"277\" data-attachment-id=\"22897\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">18 dumbbell hang squat cleans (35 pounds)<\/li>\n<li class=\"\">18 pull-ups<\/li>\n<li class=\"\">10 power cleans (135 pounds)<\/li>\n<li class=\"\">10 handstand push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Santora<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Santora.jpg\" alt=\"Hero WOD Santora\" width=\"277\" height=\"277\" data-attachment-id=\"22895\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">155 pound squat cleans, 1 minute<\/li>\n<li class=\"\">20-foot shuttle sprints (20 feet forward + 20 feet backwards = 1 rep), 1 minute<\/li>\n<li class=\"\">245 pound deadlifts, 1 minute<\/li>\n<li class=\"\">Burpees, 1 minute<\/li>\n<li class=\"\">155 pound jerks, 1 minute<\/li>\n<li class=\"\">Rest 1 minute<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Scooter<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Scooter.jpg\" alt=\"Hero WOD Scooter\" width=\"277\" height=\"277\" data-attachment-id=\"22892\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: Time Cap<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">On a 35-minute clock with a partner:<\/li>\n<li class=\"\">Complete as many rounds as possible in 30 minutes of<\/li>\n<li class=\"\">30 double-unders<\/li>\n<li class=\"\">15 pull-ups<\/li>\n<li class=\"\">15 push-ups<\/li>\n<li class=\"\">100-meter sprint<\/li>\n<li class=\"\">Then, 5 minutes to find a 1-rep-max partner deadlift<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Sean<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Sean.jpg\" alt=\"Hero WOD Sean\" width=\"277\" height=\"277\" data-attachment-id=\"22894\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">10 rounds<\/li>\n<li class=\"\">11 chest to bar pull-ups<\/li>\n<li class=\"\">22 front squats (75 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Servais<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Servais-1024x768.jpg\" alt=\"Hero WOD Servais\" width=\"277\" height=\"208\" data-attachment-id=\"22890\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">Run 1.5 miles<\/li>\n<li class=\"\">Then, 8 rounds of<\/li>\n<li class=\"\">19 pull-ups<\/li>\n<li class=\"\">19 push-ups<\/li>\n<li class=\"\">19 burpees<\/li>\n<li class=\"\">Then,<\/li>\n<li class=\"\">400-meter sandbag carry (heavy)<\/li>\n<li class=\"\">1-mile farmers carry with 45-pound dumbbells<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Severin<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Severin.jpg\" alt=\"Hero WOD Severin\" width=\"277\" height=\"277\" data-attachment-id=\"22889\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">50 strict pull-ups<\/li>\n<li class=\"\">100 push-ups, release hands from floor at the bottom<\/li>\n<li class=\"\">Run 5K<\/li>\n<li class=\"\">If you&rsquo;ve got a 20-pound vest or body armor, wear it.<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Sham<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Sham.jpg\" alt=\"Hero WOD Sham\" width=\"277\" height=\"277\" data-attachment-id=\"22887\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">11 body-weight deadlifts<\/li>\n<li class=\"\">100-meter sprint<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Shawn<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 197px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Shawn.jpg\" alt=\"Hero WOD Shawn\" width=\"197\" height=\"256\" data-attachment-id=\"22883\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">Run 5 miles<\/li>\n<li class=\"\">Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Ship<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Ship.jpg\" alt=\"Hero WOD Ship\" width=\"277\" height=\"277\" data-attachment-id=\"22881\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">9 rounds<\/li>\n<li class=\"\">7 squat cleans (185 pounds)<\/li>\n<li class=\"\">8 burpee box jumps (36-inch box)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Sisson<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Sisson.jpg\" alt=\"Hero WOD Sisson\" width=\"277\" height=\"277\" data-attachment-id=\"22879\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: 20 minutes<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">1 15 foot rope climb<\/li>\n<li class=\"\">5 burpees<\/li>\n<li class=\"\">200-meter run<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Small<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Small.jpg\" alt=\"Hero WOD Small\" width=\"277\" height=\"277\" data-attachment-id=\"22878\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">Row 1000 meters<\/li>\n<li class=\"\">50 burpees<\/li>\n<li class=\"\">50 box jumps (24-inch box)<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Smykowski<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Smykowski.jpg\" alt=\"Hero WOD Smykowski\" width=\"277\" height=\"277\" data-attachment-id=\"22877\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">Run 6k<\/li>\n<li class=\"\">60 burpee pull-ups<\/li>\n<li class=\"\">If you&rsquo;ve got body armor or a 30-pound vest, wear it.<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Spehar<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Spehar.jpg\" alt=\"Hero WOD Spehar\" width=\"277\" height=\"277\" data-attachment-id=\"22885\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">100 thrusters (135 pounds)<\/li>\n<li class=\"\">100 chest-to-bar pull-ups<\/li>\n<li class=\"\">Run 6 miles<\/li>\n<li class=\"\">Partition the thrusters, pull-ups and run as needed.<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Stephen<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Stephen.jpg\" alt=\"Hero WOD Stephen\" width=\"277\" height=\"277\" data-attachment-id=\"22875\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: 30-25-20-15-10-5<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">GHD sit-ups<\/li>\n<li class=\"\">Back extensions<\/li>\n<li class=\"\">Knees to elbow<\/li>\n<li class=\"\">Stiff legged deadlifts (95 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Strange<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 205px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Strange.jpg\" alt=\"Hero WOD Strange\" width=\"205\" height=\"246\" data-attachment-id=\"22874\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">8 rounds<\/li>\n<li class=\"\">600 meter Run<\/li>\n<li class=\"\">11 weighted pull-ups (1.5 pood)<\/li>\n<li class=\"\">11 walking lunges, carrying 1.5 pood kettlebells<\/li>\n<li class=\"\">11 kettlebell thrusters (1.5 pood)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Terry<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 194px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Terry.jpg\" alt=\"Hero WOD Terry\" width=\"194\" height=\"259\" data-attachment-id=\"22872\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">1-mile run<\/li>\n<li class=\"\">100 push-ups<\/li>\n<li class=\"\">100-meter bear crawl<\/li>\n<li class=\"\">1-mile run<\/li>\n<li class=\"\">100-meter bear crawl<\/li>\n<li class=\"\">100 push-ups<\/li>\n<li class=\"\">1-mile run<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: The Seven<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WODThe-Seven.jpg\" alt=\"Hero WODThe Seven\" width=\"277\" height=\"277\" data-attachment-id=\"22871\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">7 handstand push-ups<\/li>\n<li class=\"\">7 thrusters (135 pounds)<\/li>\n<li class=\"\">7 knees to elbows<\/li>\n<li class=\"\">7 deadlifts (245 pounds)<\/li>\n<li class=\"\">7 burpees<\/li>\n<li class=\"\">7 kettlebell swings (2 pood)<\/li>\n<li class=\"\">7 pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Thompson<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Thompson.jpg\" alt=\"Hero WOD Thompson\" width=\"250\" height=\"250\" data-attachment-id=\"22869\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">10 rounds<\/li>\n<li class=\"\">1 15-foot rope climb<\/li>\n<li class=\"\">29 back squats (95 pounds)<\/li>\n<li class=\"\">Farmer carry, 10 meters (135 pound barbells)<\/li>\n<li class=\"\">Begin the rope climbs seated on the floor<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: TK<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-TK.jpg\" alt=\"Hero WOD: TK\" width=\"267\" height=\"267\" data-attachment-id=\"22770\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: 20 minutes<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 40px !important\">\n<li class=\"\">8 strict pull-ups<\/li>\n<li class=\"\">8 box jumps (36 inch box)<\/li>\n<li class=\"\">12 kettlebell swings (2 pood)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Tom<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Tom.jpg\" alt=\"Hero WOD Tom\" width=\"267\" height=\"267\" data-attachment-id=\"22769\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 30px !important\">\n<li class=\"\">25 minutes<\/li>\n<li class=\"\">7 muscle-ups<\/li>\n<li class=\"\">11 thrusters (155 pounds)<\/li>\n<li class=\"\">14 toes-to-bar<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Tommy V<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Tommy-V.jpg\" alt=\"Hero WOD Tommy V\" width=\"267\" height=\"267\" data-attachment-id=\"22767\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 30px !important\">\n<li class=\"\">21 thrusters (115 pounds)<\/li>\n<li class=\"\">12 15-foot rope climbs<\/li>\n<li class=\"\">15 thrusters (115 pounds)<\/li>\n<li class=\"\">9 15-foot rope climbs<\/li>\n<li class=\"\">9 thrusters (115 pounds)<\/li>\n<li class=\"\">6 15-foot rope climbs<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Tully<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Tully.jpg\" alt=\"Hero WOD Tully\" width=\"267\" height=\"267\" data-attachment-id=\"22765\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 30px !important\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">Swim 200 meters<\/li>\n<li class=\"\">23 dumbbell squat cleans (40 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Tumilson<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Tumilson.jpg\" alt=\"Hero WOD Tumilson\" width=\"267\" height=\"267\" data-attachment-id=\"22764\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 30px !important\">\n<li class=\"\">8 rounds:<\/li>\n<li class=\"\">Run 200 meters<\/li>\n<li class=\"\">11 dumbbell burpee deadlifts (60 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: TUP<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-TUP.jpg\" alt=\"Hero WOD TUP\" width=\"267\" height=\"140\" data-attachment-id=\"22762\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 30px !important\">\n<li class=\"\">15-12-9-6-3<\/li>\n<li class=\"\">135-pound power cleans<\/li>\n<li class=\"\">Pull-ups<\/li>\n<li class=\"\">135-pound front squats<\/li>\n<li class=\"\">Pull-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Tyler<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Tyler.jpg\" alt=\"Hero WOD Tyler\" width=\"250\" height=\"250\" data-attachment-id=\"22761\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 30px !important\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">7 muscle-ups<\/li>\n<li class=\"\">21 sumo-deadlift high-pulls (95 pounds)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Walsh<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-left: 0px !important;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Walsh.jpg\" alt=\"Hero WOD Walsh\" width=\"267\" height=\"267\" data-attachment-id=\"22759\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">22 burpee pull-ups<\/li>\n<li class=\"\">22 back squats (185 pounds)<\/li>\n<li class=\"\">Run 200 meters with a 45 pound plate overhead<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: War Frank<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/aa.jpg\" alt=\"Hero WOD War Frank\" width=\"240\" height=\"304\" data-attachment-id=\"23080\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 30px !important\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">25 muscle-ups<\/li>\n<li class=\"\">100 squats<\/li>\n<li class=\"\">35 GHD situps<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"tve_p_center\">Hero WOD: Weaver<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 5px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Weaver-copy.jpg\" alt=\"Hero WOD Weaver\" width=\"272\" height=\"272\" data-attachment-id=\"22757\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">4 rounds<\/li>\n<li class=\"\">10 L-pull-ups<\/li>\n<li class=\"\">15 push-ups<\/li>\n<li class=\"\">15 chest to bar pull-ups<\/li>\n<li class=\"\">15 push-ups<\/li>\n<li class=\"\">20 pull-ups<\/li>\n<li class=\"\">15 push-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Weston<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 183px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Weston.jpg\" alt=\"Hero WOD Weston\" width=\"183\" height=\"275\" data-attachment-id=\"22756\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">Row 1000 meters<\/li>\n<li class=\"\">200 meter Farmer carry (45 pound dumbbells)<\/li>\n<li class=\"\">Waiter walk, 50 meters, right arm (45 pound dumbbells)<\/li>\n<li class=\"\">Waiter walk, 50 meters, left arm (45 pound dumbbells)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: White<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-White.jpg\" alt=\"Hero WOD White\" width=\"267\" height=\"267\" data-attachment-id=\"22754\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">3 15-foot rope climb<\/li>\n<li class=\"\">10 toes to bar<\/li>\n<li class=\"\">21 walking lunges with 45 pound plate held overhead<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Whitten<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Whitten.jpg\" alt=\"Hero WOD Whitten\" width=\"267\" height=\"267\" data-attachment-id=\"22753\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">22 kettlebell swings (2 pood)<\/li>\n<li class=\"\">22 box jumps (24 inch box)<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">22 burpees<\/li>\n<li class=\"\">22 wall balls (20 pound ball)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Willy<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Willy.jpg\" alt=\"Hero WOD Willy\" width=\"267\" height=\"267\" data-attachment-id=\"22751\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">Run 800 meters<\/li>\n<li class=\"\">5 front squats (225 pounds)<\/li>\n<li class=\"\">Run 200 meters<\/li>\n<li class=\"\">11 chest to bar pull-ups<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">12 kettlebell swings (2 pood)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Wilmot<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 201px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Wilmot.jpg\" alt=\"Hero WOD Wilmot\" width=\"201\" height=\"251\" data-attachment-id=\"22749\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\">\n<li class=\"\">6 rounds<\/li>\n<li class=\"\">50 squats<\/li>\n<li class=\"\">25 ring dips<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Wittman<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 192px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Wittman.jpg\" alt=\"Hero WOD Wittman\" width=\"192\" height=\"262\" data-attachment-id=\"22747\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">7 rounds<\/li>\n<li class=\"\">15 kettlebell swings (1.5 pood)<\/li>\n<li class=\"\">15 power cleans (95 pounds)<\/li>\n<li class=\"\">15 box jumps (24 inch box)<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Woehlke<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Woehlke.jpg\" alt=\"Hero WOD Woehlke\" width=\"267\" height=\"267\" data-attachment-id=\"22744\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">4 jerks (185 pounds)<\/li>\n<li class=\"\">5 front squats (185 pounds)<\/li>\n<li class=\"\">6 power cleans (185 pounds)<\/li>\n<li class=\"\">40 pull-ups<\/li>\n<li class=\"\">50 push-ups<\/li>\n<li class=\"\">60 sit-ups<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Wood<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 5px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Wood.jpg\" alt=\"Hero WOD Wood\" width=\"272\" height=\"272\" data-attachment-id=\"22742\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">Run 400 meters<\/li>\n<li class=\"\">10 burpee box jumps (24 inch box)<\/li>\n<li class=\"\">10 <a href=\"https:\/\/garagegymbuilder.com\/5-reasons-why-you-should-start-doing-the-sumo-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">sumo-deadlift<\/a> high-pulls (95 pounds)<\/li>\n<li class=\"\">10 thrusters (95 pounds)<\/li>\n<li class=\"\">Rest 1 minute<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Zembiec<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-right: 5px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Zembiec.jpg\" alt=\"Hero WOD Zembiec\" width=\"272\" height=\"272\" data-attachment-id=\"22740\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">5 rounds<\/li>\n<li class=\"\">11 back squats (185 pounds)<\/li>\n<li class=\"\">7 strict burpee pull-ups<\/li>\n<li class=\"\">400-meter run<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Zeus<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 250px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/iraqdead19n-2-web.jpg\" alt=\"Hero WOD Zeus\" width=\"250\" height=\"377\" data-attachment-id=\"23081\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: For Time<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">30 wall balls (20 pounds)<\/li>\n<li class=\"\">30 sumo deadlift high-pulls (75 pounds)<\/li>\n<li class=\"\">30 box jumps (20 inch box)<\/li>\n<li class=\"\">30 push presses (75 pounds)<\/li>\n<li class=\"\">Row 30 calories<\/li>\n<li class=\"\">30 push-ups<\/li>\n<li class=\"\">10 body weight back squats<\/li>\n<\/ul>\n<h3 id=\"tab-con-3\" class=\"\">Hero WOD: Zimmerman<\/h3>\n<p><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 277px;padding-left: 0px !important;padding-right: 10px !important\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/09\/Hero-WOD-Zimmerman.jpg\" alt=\"Hero WOD Zimmerman\" width=\"267\" height=\"267\" data-attachment-id=\"22737\"\/><\/span><\/p>\n<p><span class=\"bold_text\">WOD Type: AMRAP<\/span><\/p>\n<ul class=\"tve_ul tve_ul1 tve_green tve_empty_dropzone\" style=\"padding-left: 20px !important\">\n<li class=\"\">3 rounds<\/li>\n<li class=\"\">11 chest-to-bar pull-ups<\/li>\n<li class=\"\">2 deadlifts (315 pounds)<\/li>\n<li class=\"\">10 handstand push-ups<\/li>\n<\/ul>\n<h2 class=\"\">WOD Strategies<\/h2>\n<table class=\"tve_table tve_table_plain tve_green tve_brdr_dashed\" style=\"border-width: 1px\" data-cols=\"3\" data-rows=\"9\">\n<thead>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<th class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\">WOD<\/th>\n<th class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\">\n<p class=\"tve_p_left\">WOD Name<\/p>\n<\/th>\n<th class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px;width: 250px\" colspan=\"1\" rowspan=\"1\">\n<p class=\"tve_p_left\">Description<\/p>\n<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<td class=\"tve_table_cell tve_empty_dropzone tve_valign_top\" style=\"border-width: 1px\"><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 204px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-MURPH.jpg\" alt=\"WOD Strats MURPH\" width=\"204\" height=\"292\" data-attachment-id=\"23585\"\/><\/span><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px;width: 258px\"><a class=\"\" href=\"https:\/\/garagegymbuilder.com\/wod-strats-murph\/\" target=\"_blank\" rel=\"noopener noreferrer\">WOD Strats- MURPH<\/a><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\" colspan=\"1\" rowspan=\"1\">\n<ul class=\"thrv_wrapper\" style=\"padding-left: 10px !important;margin-left: 10px !important;margin-top: 10px !important;margin-bottom: 11px !important\">\n<li class=\"\">One Mile Run<\/li>\n<li class=\"\">100 Pull Ups<\/li>\n<li class=\"\">200 Push Ups<\/li>\n<li class=\"\">300 Air Squats<\/li>\n<li class=\"\">One Mile Run<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<td class=\"tve_table_cell tve_empty_dropzone tve_valign_top\" style=\"border-width: 1px\"><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 220px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-HELEN.jpg\" alt=\"WOD Strats HELEN\" width=\"203\" height=\"292\" data-attachment-id=\"23586\"\/><\/span><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\"><a class=\"\" href=\"https:\/\/garagegymbuilder.com\/wod-strats-helen\/\" target=\"_blank\" rel=\"noopener noreferrer\">WOD Strats &ndash; Helen<\/a><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\" colspan=\"1\" rowspan=\"1\">\n<ul class=\"thrv_wrapper\" style=\"padding-left: 10px !important;margin-top: 10px !important;margin-bottom: 11px !important;margin-left: 10px !important\">\n<li class=\"\">400 meter (quarter mile) run<\/li>\n<li class=\"\">21 kettlebell swings with a 24 kg (53 pound) kettlebell<\/li>\n<li class=\"\">12 pull-ups<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<td class=\"tve_table_cell tve_empty_dropzone tve_valign_top\" style=\"border-width: 1px\"><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 220px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-THE-SEVEN.jpg\" alt=\"WOD Strats THE SEVEN\" width=\"219\" height=\"315\" data-attachment-id=\"23587\"\/><\/span><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\"><a class=\"\" href=\"https:\/\/garagegymbuilder.com\/the-seven-wod\/\" target=\"_blank\" rel=\"noopener noreferrer\">WOD Strats &ndash; The Seven<\/a><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\" colspan=\"1\" rowspan=\"1\">\n<ul class=\"thrv_wrapper\" style=\"margin-top: 10px !important;margin-bottom: 11px !important;margin-left: 10px !important;padding-left: 10px !important\">\n<li class=\"\">One Mile Run<\/li>\n<li class=\"\">100 Pull Ups<\/li>\n<li class=\"\">200 Push Ups<\/li>\n<li class=\"\">300 Air Squats<\/li>\n<li class=\"\">One Mile Run<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<td class=\"tve_table_cell tve_empty_dropzone tve_valign_top\" style=\"border-width: 1px\"><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 220px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/Wod-Starts-%E2%80%93-JACKIE-WOD.jpg\" alt=\"Wod Starts &ndash; JACKIE WOD\" width=\"219\" height=\"315\" data-attachment-id=\"23589\"\/><\/span><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\"><a class=\"\" href=\"https:\/\/garagegymbuilder.com\/wod-starts-jackie\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wod Starts &ndash; JACKIE WOD<\/a><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\" colspan=\"1\" rowspan=\"1\">\n<ul class=\"thrv_wrapper\" style=\"margin-top: 10px !important;margin-bottom: 11px !important;margin-left: 10px !important;padding-left: 10px !important\">\n<li class=\"\">1000 meter row<\/li>\n<li class=\"\">45 pound thrusters (50 reps)<\/li>\n<li class=\"\">30 pull-ups<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<td class=\"tve_table_cell tve_empty_dropzone tve_valign_top\" style=\"border-width: 1px\"><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 220px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-Kalsu.jpg\" alt=\"WOD Strats Kalsu\" width=\"219\" height=\"315\" data-attachment-id=\"23590\"\/><\/span><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\"><a class=\"\" href=\"https:\/\/garagegymbuilder.com\/kalsu-wod-strats\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wod Strats &ndash; Kalsu<\/a><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\" colspan=\"1\" rowspan=\"1\">On the minute (until you complete 100 reps of thrusters).<\/p>\n<ul class=\"thrv_wrapper\" style=\"margin-top: 10px !important;margin-bottom: 11px !important;margin-left: 10px !important;padding-left: 10px !important\">\n<li class=\"\">5 burpees<\/li>\n<li class=\"\">max rep thrusters 61\/38 kg (135\/85 lbs)<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<td class=\"tve_table_cell tve_empty_dropzone tve_valign_top\" style=\"border-width: 1px\"><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 220px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-%E2%80%93-Cindy.jpg\" alt=\"WOD Strats &ndash; Cindy\" width=\"219\" height=\"315\" data-attachment-id=\"23591\"\/><\/span><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\"><a class=\"\" href=\"https:\/\/garagegymbuilder.com\/wod-cindy-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">WOD Strats &ndash; Cindy<\/a><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\" colspan=\"1\" rowspan=\"1\">\n<ul class=\"thrv_wrapper\" style=\"margin-top: 10px !important;margin-bottom: 11px !important;margin-left: 10px !important;padding-left: 10px !important\">\n<li class=\"\">5 pull-ups<\/li>\n<li class=\"\">10 push ups<\/li>\n<li class=\"\">15 air squats<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<td class=\"tve_table_cell tve_empty_dropzone tve_valign_top\" style=\"border-width: 1px\"><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 220px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/10\/WOD-Strats-%E2%80%93-Angie.jpg\" alt=\"WOD Strats &ndash; Angie\" width=\"219\" height=\"315\" data-attachment-id=\"23592\"\/><\/span><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\"><a class=\"\" href=\"https:\/\/garagegymbuilder.com\/angie-wod-strats\/\" target=\"_blank\" rel=\"noopener noreferrer\">WOD Strats &ndash; Angie<\/a><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\" colspan=\"1\" rowspan=\"1\">\n<ul class=\"thrv_wrapper\" style=\"margin-top: 10px !important;margin-bottom: 11px !important;margin-left: 10px !important;padding-left: 10px !important\">\n<li class=\"\">100 Pull-ups<\/li>\n<li class=\"\">100 Push-ups<\/li>\n<li class=\"\">100 Sit-ups<\/li>\n<li class=\"\">100 Bodyweight squats<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr class=\"tve_table_row tve_empty_dropzone\">\n<td class=\"tve_table_cell tve_empty_dropzone tve_valign_top\" style=\"border-width: 1px\"><span class=\"tve_image_frame\"><img decoding=\"async\" loading=\"lazy\" class=\"tve_image\" style=\"width: 220px\" src=\"\/\/garagegymbuilder.com\/wp-content\/uploads\/2017\/11\/wod-diane.jpg\" alt=\"wod diane\" width=\"219\" height=\"315\" data-attachment-id=\"23943\"\/><\/span><\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\"><a class=\"\" href=\"https:\/\/garagegymbuilder.com\/wod-strategy-diane\/\" target=\"_blank\" rel=\"noopener noreferrer\">WOD Strats &ndash; Diane<\/a><\/p>\n<p>&nbsp;<\/td>\n<td class=\"tve_table_cell tve_empty_dropzone\" style=\"border-width: 1px\" colspan=\"1\" rowspan=\"1\">\n<ul class=\"thrv_wrapper\" style=\"margin-top: 10px !important;margin-bottom: 11px !important;margin-left: 10px !important;padding-left: 10px !important\">\n<li class=\"\">Deadlifts<\/li>\n<li class=\"\">Handstand Push-ups<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<!-- Ezoic - wp_native_bottom - native_bottom --><div id=\"ezoic-pub-ad-placeholder-192\" data-inserter-version=\"-1\"><\/div><!-- End Ezoic - wp_native_bottom - native_bottom -->","protected":false},"excerpt":{"rendered":"<p>updated January 1, 2019 CrossFit HERO WOD is all about one word . . . Honor Most CrossFit boxes around the United States do the Murph on Memorial Day weekend. When you push yourself to complete one you are bringing honor to a fallen hero. Before he created the greatest fitness movement of our time, &hellip; <a href=\"https:\/\/garagegymbuilder.com\/crossfit-hero-wod-masterlist\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">The CrossFit HERO WOD Masterlist<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":49,"featured_media":50224,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The CrossFit HERO WOD Masterlist<\/title>\n<meta name=\"description\" content=\"CrossFit HERO WOD is all about one word -Honor. 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