In their honor.

CFVenture-4AllHeroesPostCard.jpg

4 All Heroes is coming to Venture CrossFit on April 23rd for a 1-day individual competition benefiting the National Military Family Association. Our goal is to allow athletes at any fitness level to compete, socialize with a great community & support a great cause. Join us for an exciting competition as an athlete or spectator! 

The event is an individual event with three divisions for male and female athletes: beginner, intermediate and RX. 

Check-in will begin at 9am. First heat will start at 9:30am & we should be done with the final heat by 1pm. Heat times will be published after registration closes. 

For more information or to reserve your spot, visit: 
https://www.boxtribetracker.com/1401/reg/

WOD #1

"DT"
5 rounds for time of:

12 deadlifts
9 hang cleans
6 push jerks


Beginner: 3 rounds @ 75/45#
Intermediate: 5 rounds @ 115/75#

RX: 5 rounds @ 155/115#

(9-minute timecap for all divisions)

WOD #2 & #3

4-minute AMRAP:
Beginner: 7 ring rows, 12 step-ups to 20"
Intermediate: 7 pull-ups, 12 box jumps (24/20")
RX: 7 chest-to-bar pull-ups, 12 box jumps (30/24")

-- 1 minute rest, then -- 

2 minute AMRAP of: 

Beginner: Abmat sit-ups

Intermediate: hanging knee raises
RX: toes-to-bar

WOD #4

"Kalsu-ish"
AMRAP thrusters in 8 minutes; on the top of every minute, perform the designed number of burpees listed below


Beginner: 3 burpees OTM, thruster 75/45#
Intermediate: 5 burpees OTM, thruster 95/65#

RX: 5 burpees OTM, thruster 135/95#

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