MAMBA // 1|27|19

Dedicated to Kobe Bryant, “the NBA MVP who had a 20-year career with the Lakers, [who] was killed Sunday [January 26, 2020] when the helicopter he was traveling in crashed and burst into flames in the hills above Calabasas. His daughter Gianna, 13, was also on board and died along with three others.” –@latimes

This workout, now a memorial WOD, was first posted by CrossFit Invictus @crossfitinvictus (San Diego, CA, USA) as their workout of the day for April 13, 2016, when the gym celebrated the NBA legend’s career following his retirement in 2016 after 20 years in the league.

18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.


workouts have been posted & registration has started! workouts can be found on the heber humbler page, and on facebook.find a partner & sign up!!

strength | skill

back squat 5 x 5

ladies should be +7.5 / guys should be +15


wod | MAMBA

18 minute AMRAP

5 Ring Muscle-Ups

8 Power Cleans #185 / #125

24 Box Jumps 30″ / 24″

Posted in WOD

TIME CRUNCH // 1|24|20

strength | skill

power snatch:

3 x 3 from the high hang

3 x 3 mid hang

3 x 3 below the knee (build and keep the sets unbroken)


wod | TIME CRUNCH

Every 7 mins for 21 mins (3 sets) complete for time:

10 inverted burpees

50/40 Cals Row or Bike

5 pwr Snatch @ 80% or your 1rm

  • score is slowest time & weight used
  • compare 1|24|19
Posted in WOD

JACK // 1|23|20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD’s & standards have been posted!! Find a partner & sign up!! Remember, the sooner you register, the better your heat placement!!

strength | skill

take 12 minutes to build to a push press 1RM.

no jerking.


wod | JACK

20 min AMRAP

10 push press #115 / #85

10 kbs 1.5 / 1

10 box jumps 24″ / 20

  • compare to 4|30|18 & 7|15|16
Posted in WOD

PASTEL PALLET // 1|21|19

CLICK HERE FOR MORE INFO & TO SIGN UP!


strength | skill

5 sets of :

10 shin to barbell

30 second rest

1 min plank hold

1 min rest


wod | PASTEL PALLET

buy in: 50 cals

then, 8 rounds of…

4 hspu

8 ctb

12 reverse lunges 1.5 / 1

buy out: 50 cals

Posted in WOD

BETAPOWER // 1|20|20


Registration is OPEN for the 2020 Heber Humbler!! If you need a partner, text or email me & I will play matchmaker. There is NO REASON that everyone can’t enter – there is a scaled division for L1 & L2 athletes. You’ll be sad if you miss out – it’s a fun day, with great athletes. Workouts will be posted soon, but don’t wait to start looking for a partner. You’ll start at 8am be done by 2:00. Your friends & family can come cheer you on. It’s $50 & you get a shirt. See… lots of great reasons to sign up.
Here is link to register. http://crossfitvapor.com/heber-humbler/ 


strength | skill

This is week 3 of our back squat strength cycle. Guys should be #10 above your starting weight & ladies should be #5 heavier.

5 x 5 back squat


wod | BETAPOWER

21 – 15 – 9

burpees

knees to elbows

Posted in WOD

INTRINSIC // 1|17|20

strength | skill

1a. 4×8 Snatch grip deadlift. rest 30 sec.

1b.  4×100′ each arm waiter’s carry (as heavy as possible) / rest 1 min


wod | INTRINSIC

17 min AMRAP

5 thrusters #95 / #65

7 hang power cleans #95 / #65

9 sdhp #95 / #65

Posted in WOD