Superhero WODs

By Ruben Rojas on 5:00 PM

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Strength biased/Heavy Superhero WODs: Yes, they HURT!!!

"Wolverine"
2 Rds for time: 15x185# Power Clean- 10x315# Deadlift- 5x135# OHS

"Banshee"
6 Rds for time: 3x315# DL-6x70# Sandbag C&J-9x72# American KBS-12x20# slam ball

"Iron Man"
4 Rds for time: 10x135# Push Jerks & 10x225# Back Squats
Followed by 2000m Row

"Spiderman"
5 Rds for time: 5 muscle ups & 20x20# Wall Ball

"Captain America"
Every minute on the minute for 20mins: 1x185# Power Clean- 5 Pull-ups- 10 push ups

"The Punisher"
4 Rds for time: 800m Run & 25x95# Push Press

"Venom"
3 Rds for time: 3 Rope climbs- 5 handstand push ups- 10 36" Box Jumps

"The Hulk"
5 Rds for time: 5x155# Thrusters- 10 Tire Flips- 200m Sprint

More to Come...Thor, Sabertooth, Storm, Rogue, etc...





Post questions & thoughts to comments.

6 comments for this post

mrjwhit~

Send me your email and I will send your Legion of Doom, Justice League, Wonder Woman, She Hulk, Spider girl, Aqua man, Thanos, and Batman.

Work has been slow today!

Posted on June 17, 2009 at 1:13 PM  
Ruben Rojas

Ruben.rojas@me.com

Looking forward to em!!!

Posted on June 17, 2009 at 1:16 PM  
Arturo

Dude, awesome idea! Some of those weights are meant for those superheroes though. 10x315# deadlift after Power Cleans for 2 rounds on Wolverine? Ouch

I love the Spiderman, Capt. America, Venom, and Hulk and will definitely use them and credit you.

Posted on July 8, 2009 at 1:36 PM  
Ruben Rojas

I am glad you like them Arturo. THey are def killer... I have completed a few of them Wolverine just under 14 mins and Banshee in around 12. I will get to the rest of them after the CrossFit Games.


I also have part 2 coming out soon!

Posted on July 9, 2009 at 7:52 AM  
Arturo

Those are sick times for those! I'm looking forward to the next installment.

Posted on July 10, 2009 at 9:36 AM  
Ruben Rojas

Wolverine Completed Sub 11 mins ;)

Posted on August 19, 2009 at 3:59 PM  

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