crossfit thruster hero wod rahoi

CrossFit Hero Workout Rahoi

CrossFit Hero workout Rahoi is a fun workout you should definitely consider doing. It’s lightweight and is an AMRAP (as many rounds as possible), so it has a time cap!

CrossFit WOD Rahoi consists of:

12 min AMRAP:

  • 12 Box jumps
  • 6 Thrusters (65 lbs)
  • 6 Bar-Facing burpees

Watch me do this fun CrossFit workout, and subscribe to my YouTube channel today!



crossfit hero workout ralph

CrossFit Hero Workout Ralph

CrossFit Hero Workout Ralph is a great CrossFit WOD that is accessible for anyone.

It consists of:

4 Rounds for Time:

  • 8 Deadlifts at 175 lbs for women
  • 16 Burpees
  • 3 Rope climbs
  • 600 m run

Watch this CrossFit workout in action below, and subscribe to my YouTube channel to follow my journey to the CrossFit Games today!

rope climbs at local crossfit competition

CrossFit Hero Workout White

CrossFit Hero workout White is a classic CrossFit workout that involves body weight moves. The workout is:

5 Rounds For Time:

  • 3 Rope Climbs
  • 10 Toes to Bar
  • 21 Overhead Walking Lunges (35 lb plate)
  • 400 m run

Watch my video review of this CrossFit WOD and have fun.

Subscribe to my YouTube Channel for more great content. My goal is 100 subscribers. Thanks for considering!

push jerks crossfit hero wod

CrossFit Hero Workout DT

CrossFit Hero workout DT is one of my favorite workouts because it is so challenging. It’s heavy weight (which I love).

DT Workout:

5 RFT:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

105 lbs for women.

I love lifting heavy. I love clean and jerks. This is my workout.

Watch highlights below, and subscribe to my YouTube channel today.


burpees crossfit competition crossfit DNR Fort Collins hot crossfit chicks

CrossFit Hero WOD Klepto

I recently did CrossFit Hero WOD Klepto. Named for U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, who died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire.

This CrossFit workout consists of:

4 Rounds for Time of:

  • 27 Box Jumps
  • 20 Burpees
  • 11 Squat Cleans (100 lbs for women)

This was a fun workout that was relatively short for a CrossFit Hero WOD (known to be grueling, long, and mentally taxing). Squat cleans take time, but the other moves are simple. Have fun with this one!

Subscribe to my YouTube channel for all the latest videos!

CrossFit: CrossFit Hero WOD Bulger

This CrossFit Hero WOD had everything in it: a push, a pull, a squat, and cardio/run.

It is:  Ten rounds of:  150 m run, 7 chest to bar pull ups, 7 front squats at 95 lbs for women, and 7 handstand push-ups.

Named after Corporal Nicholas Bulger who died in 2009 by an IED in Afghanistan, this WOD is perfect in every way.  I stricted all the chest to bar pull ups.  The temperature at 4 am was amazing.  I love being outdoors under the moonlight working up a sweat.  I just love working out.  With really great moves and feeling like I’m accomplishing something with my body.  Constantly pushing and striving and achieving.

I really can’t explain it beyond that…



Wednesday Woes…

It’s been a while since I’ve run with a medicine ball and  done burpee pull ups.

I did Gallant today (another Hero CrossFit workout), named after US Navy Petty Officer Taylor Gallant who died in 2012 while conducting diving operations off the North Carolina Coast.  The workout is:  1 mile run with ball, 60 burpee pull ups, 800 m run with ball, 30 burpee pull ups, 400 m run with ball, and 15 burpee pull ups.

I completely underestimated this workout.

Run?  No problem.  I like running.  I’m good at running.  This’ll be fun.

Not carrying a 14 pound medicine ball awkwardly and constantly readjusting it every 100 m or so.

Burpee pull ups?  No problem.  I like burpees.  I like pull ups.  But together?  Not so much. These things just take time due to the nature of the movement.  You have to do them one at a time and 60 strung together is brutal!

This workout totally kicked my butt mentally.  It was everything I had to finish it and my time was 44 minutes.  I thought it’d be around 30 minutes.

That is one of the most challenging (and what I love the most) about CrossFit.  You throw in one variable or nuance (like a ball or number of rounds, etc), and the whole workout is changed and becomes instantly challenging.

I finished with a renewed sense of gratitude to our servicemen (they face extreme challenges that constantly changes every day) and much humbled by the whiteboard!  Definitely easier on paper!