More info:

Every hour on the hour we will complete a Hero WOD. The $30 registration fee gets you access to all 12 hours, plus a shirt IF you participate in each hour. Shirts will be available the week after the event. 100% of the proceeds will go to the Small Steps in Speech charity in honor of Marc Small.  Interested in joining us just for 1 hour?  Click the link for the regular drop in rate to register!

The workouts will be scalable to all ability levels.  You can tackle each WOD by yourself or with a partner!  

Twelve hours of working out will prove to be quite taxing, sign up to bring a snack to share with everyone so that we can stay fueled throughout the day!

12 HOUR HERO WOD LINEUP

*subject to change, partner options will be offered for ALL workouts

7am:

"Pedro 66"

3 Rounds for Time

22 Calorie Row

22 Shoulder-to-Overheads (95/65)

22 Pull-Ups

22 Back Squats (95/65)

22 Sit-Ups

Cash-Out: 5 Push-Ups

 

8am:

“Dorie”

AMRAP (with a Partner) in 20 minutes

Buy In:

150 meter Partner OR Sandbag Carry (20/15) (each)

  •  

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (53/35 lb)

10 Burpees

5 Ground-to-Overheads (95/65 lb)

  •  

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

  •  

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

 

9am:

"Three Wisemen"

AMRAP in 4 minutes

5 Hang Squat Snatch (135/95)

10 Bar-Facing Burpees​

Rest 2 minutes

 

Then, AMRAP in 4 minutes

10 Power Cleans (135/95)

20 Pull-Ups

 

Rest 2 minutes

 

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20)

30 Wall Ball Shots (20/14)
 

10am:  

"White"

5 Rounds For Time

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/35 plate)

400 meter Run

 

11am:

"Joseph Marchbanks, Jr."

For Time

10-9-8-7-6-5-4-3-2-1 Reps of:

Alternating Dumbbell Snatches (75/45)

Handstand Push-Ups

 

12pm:

"Leon Smith Jr."

For Time

20 Toes-to-Bars

20 Shoulder-to-Overheads (135/95)

20 Handstand Push-Ups

20 Overhead Squats (135/95)

20 Double-Unders

18 Clean-and-Jerks (135/95)

 

1pm:

"Santora"

3x 1:00 rounds for reps of:

Squat cleans (155/105)

20' Shuttle sprints (20' forward + 20' backwards = 1 rep)

Deadlifts (245/185)

Burpees

Jerks (155/105)

Rest 1 minute

 

2pm:

"Vincent Kane"

For Time and Reps

Tabata Air Squats

20 Snatches (135/95)

Tabata Push-Ups

20 Thrusters (135/95)

3pm:

"James Pappageorge"

21-15-9 Reps for Time

Push Presses (135/95)

Toes-to-Bar
 

4pm:

"Havana"

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans (185/125)

 

5pm:  

"Tumilson"

8 Rounds For Time

200 meter Run

11 Dumbbell Burpee Deadlifts (60/40)

6pm:
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

PARTNER OR TEAM OF 4:  SPLIT ANY WAY

32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

*easiest access via 11th Street

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