Workout of the Day

Hero Workout

CrossFit 806, CrossFit 806 Borger – CrossFit

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Benchmark

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

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Warm-up

Warm-up (No Measure)

Death by 20m Run + 5 Air Squats
Minute 1: Run 20m + 5 Air Squats

Minute 2: Run 40m + 5 Air Squats

Minute 3: Run 60m + 5 Air Squats

Continue this pattern until you cannot finish within the minute

Strength

“Teams of 3”

Clock set for 12 minutes:

All three partners perform 1 Thruster, then all

three partners perform 2 Thrusters, then all three partners perform 3 Thrusters.

*Continue this pattern for the 12 minutes

**Pick your own weight

Metcon

Metcon (Time)

4 Thrusters (135/95)

1 Rope Climb

8 Thrusters

2 Rope Climb

12 Thrusters

3 Rope Climb
*pick a weight that allows you to go sub 6:00

**scale as needed

No WOD available

Schedule your first class now

Location 1

3901 Plains Blvd Amarillo, Texas 79109

Location 2

1301 Roosevelt
Borger, Texas 79007