Hero WOD


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


18 thoughts on “Hero WOD”

  1. CW x 3
    Strength: Cleans (5-5-5-5-5)
    45-65-70-75-Ran out of time (I am slow in the am)

    Five rounds for time of:
    65 pound Deadlift, 12 reps
    65 pound Hang power clean, 9 reps
    65 pound Push jerk, 6 reps

    Time — 10:20
    Today was the day that I finally clued in and started shrugging. What a difference! 🙂

      1. OlĂŠ!! kevin where did you get that picture? ayoye I Almost did’nt reconized myself… hihi

      2. That must have been at the end of a workout. Most pictures on the site are not meant to be hung on the wall or anything 🙂

  2. CFWU X 2

    Overhead Squat (25, 30, 35, 40, 45)

    “DT” 5 rounds for time of:

    12 DL (65#)
    9 Hang power clean
    6 push jerk


    Gillyon thanks for the tips with the shrugging and everyone for the encouragement!!!! 🙂

  3. CFWU x3

    Strength: 5-5-5-5-5
    Overhead Squat 15-20-25-25-30

    “DT” 5 rounds for time:
    12 Deadlifts (45lbs)
    9 Hang Power Cleans
    6 Push Jerks


    Have a great weekend everyone!

  4. Heather (Mum)

    CFWU X 3
    Strength 5-5-5-5-5
    Push Jerk

    WOD “DT” 5 rounds of
    12 Deadlift (35 lbs.)
    9 Hang Power Cleans
    6 Push Jerks
    Time 9:50

    I have to go to NS on Saturday if someone wants my 10:00 am spot.
    Have a great weekend everyone. The paper says today that summer is coming soon. We can hope.

  5. Brandon from Halifax

    I am a day behind the main site and saw you fine folks had DT posted today too so I figured I would drop a line…..

    POSE Running and mobility warm up (a mix of a run,CF Fredericton’s warm up, and Spealler’s routine)

    DT as RX’d

    Was dreaming of bumper plates and being able to drop weight, but happy with execution, especially when the grip went on vacation at the end of round 3.

    Have fun tonight in the evening class, and remember that The Pumphouse = recovery! Even for Pierre!


    1. That’s true…The Pumphouse is always a good place to recover!!

      We should try to hit it tonight!

  6. STRENGTH–> Push Press 5-5-5-5

    ”DT” with 135#:

    Time: 15:19 (PR by 5m11s)

    I am pretty happy that I went with 135#….155# would have been way too heavy for me.

  7. Wupx3
    Strength 5-5-5-5-5
    Pushpress 45-50-55-60-65
    Wod 5 rounds (45)
    12 deadlift
    9 hang power clean
    6 Pushjerk
    Time- 12:40
    Thanks for the cert Kevin.

  8. Five rounds for time of:
    155 pound Deadlift, 12 reps
    155 pound Hang power clean, 9 reps
    155 pound Push jerk, 6 reps


    Oww! Painfully fantastic! Last time I used 135# in April and my time was only a minute slower. Very happy I went as prescribed!

    Great job everyone!!

  9. Sorry Kevin, I fell asleep after work and didn’t though I would sleep that much.
    Great job everyone, I would have love to do that one!!

  10. CFWU x 2
    Dynamic Stretching

    WOD: “DT” – Scaled 5 Rounds for time of:
    95 pound Deadlift, 12 reps
    95 pound Hang power clean, 9 reps
    95 pound Push jerk, 6 reps
    Time: 10:25

    + 1 Round for fun @ 115 pounds 🙂

    Great work everyone. Kevin way to complete as Rx’ed!!

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