CrossFit GonzStrong – CrossFit

Metcon (Time)

Option B: “Farmer’s Market”

For Time:

800 Meter Run

40 Burpees to Touch (6″)

100 Meter Farmers Carry

800 Meter Run

30 Strict Pull-ups

100 Meter Farmers Carry

800 Meter Run

20 Burpee Pull-ups

100 Meter Farmers Carry

800 Meter Run

10 Dumbbell Burpees

100 Meter Farmers Carry

Dumbbells: 50 / 35 lb’s
– Conditioning Category: Active Recovery

– Today is not about going super hard. We are just looking to move the body and sweat. Reduce weights, reps, or sub movements if needed (see substitutions).

– Athletes can jump right into their pull-up for the burpee pull-ups. Bar should be 6″ above your reach.

– Score: Total time.

Metcon (Checkmark)

Saturday wod

Power Snatch & Hang Snatch

5 Sets:

1 Power Snatch

1 Hang Squat Snatch

Performed @ 70-75% 1RM Snatch 84LB – 90LB


“Chuck Heavy”

For Time (40 Minute Time Cap):

1 Mile Row

100 Push-ups

1 Mile Run

100 Thrusters 45 / 35 lb

1 Mile Row

*Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” – was a US Navy SEAL who was killed in action on May 3, 2016, while attempting to rescue US Military advisers that were pinned down by ISIS fighters in the Iraqi town of Telskof.

We first found this workout posted by CrossFit 317 @317fit (Indianapolis, IN) who programmed the Hero WOD as their workout of the day for July 4, 2016. According to their site, “Coach Jake was a friend and Hoosier along side Charles during their time at IU! We are honored to be able to pay tribute to him…”

As for the name, it can be traced back to Keating’s Memorial service where friend Ian Urtnowski distributed t-shirts with Keating’s initials, photo and “Chuck Heavy” on them. As Urtnowski explained it “We call it Chuck heavy, cause Charlie’s beer of choice was Budweiser. He didn’t drink Bud Light, he drank Bud Heavy and heavy just sums up the whole emotional feeling for all of us.”

Extra credit

EMOM Conditioning


On the Minute x 30-40 [6-8 Rounds]:

Minute 1: Echo Bike Calories

Minute 2: Seated Legless Rope Climbs (15ft.)

Minute 3: Echo Bike Calories

Minute 4: Strict Deficit Handstand Push-ups

Minute 5: Rest

*Deficit Should Be On The Medium-High Side (2-5 Reps)