proximal strength news and notes week of 8.15.21


Once a month we honor a hero by performing a HERO WOD.

Why you ask? Because these WODs honor and function as a memorial for men and women who have died in the line of duty while working in the military, or as police officers or firefighters. 

And because they’re tough as hell, and CrossFitters love to challenge themselves physically and mentally.

HERO WOD Glen this week!

WORKOUTS for the WEEK of 8.15.2021

Monday 8.16.2021 @5:30 pm

easy button

5 Rounds for Time:

300m Run (Each run will begin and end at the start line. Walk to sled)

75 foot Sled Push (M 3×45; F1x45 1×25) (Push sleds 25 feet at a time x3)

22/17 Echo Bike Calories

Rest will be recovery walk to start line for 300 m run.


Begin your run to turnaround point and back. Walk to sled and push. Recover and go inside to Echo Bike. Walk back to start line and repeat same sequence x 4.


Strength Endurance


This is designed to be low volume with high intensity intervals in run, sled, and bike. The bike cals are designed to be at a different amount to push past a normal programmed amount your used to in a normal workout. Sleds designed to a little lighter to allow a faster sled push each round.


Total Time for the five rounds. Includes recovery to each mode.

Thursday 8.19.2021 @5:30 pm

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Options for Workout:

Partner Version:

Partition reps but run mile together.

Scaled Version:

Clean and Jerks scale weight appropriately.

Rope Climbs do 35 Pull Ups

Run inside or outside or Row.

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