Steve King

Steve King

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"BEAST MODE 24" Partner WOD: For Time (with a Partner): 50 Walking Lunges; 40 Pull-Ups; 100 Box Jumps (20 in); 40 Double-Unders; 50 Ring Dips; 40 Knees-to-Elbows; 60 Kettlebell Swings (2/1.5 pood); 60 Sit-Ups; 40 Dumbbell Hang Squat Cleans (35/25 lbs); 50 Back Extensions; 60 Wall Ball Shots (20/14 lbs); 6 Rope Climbs (15ft)

"BEAST MODE 24" Partner WOD: For Time (with a Partner): 50 Walking Lunges; 40 Pull-Ups; 100 Box Jumps (20 in); 40 Double-Unders; 50 Ring Dips; 40 Knees-to-Elbows; 60 Kettlebell Swings (2/1.5 pood); 60 Sit-Ups; 40 Dumbbell Hang Squat Cleans (35/25 lbs); 50 Back Extensions; 60 Wall Ball Shots (20/14 lbs); 6 Rope Climbs (15ft)

"BECKY" Hero WOD: For Time: 800 meter Run; 30 Squat Snatches (95/65 lb); 400 meter Run; 30 Hang Cleans (95/65 lb); 200 meter Run; 30 Back Squats (95/65 lb); 400 meter Run; 30 Push-Ups; 800 meter Run; 30 Pull-Ups

"Becky" WOD - For Time: 800 meter Run; 400 meter Run; 200 meter Run; 30 Back Squats lb); 400 meter Run; 30 Push-Ups; 800 meter Run; 30 Pull-Ups

"ADAMBROWN" CROSSFIT HERO WOD: 2 Rounds For Time: 24 Deadlift (295/205 lbs); 24 Box Jumps (24/20 in); 24 Wall Ball shots (20/14 lb); 24 Bench Press (195/125 lbs); 24 Box Jumps (24/20 in); 24 Wall Ball Shots (20/14 lb); 24 Cleans (145/100 lbs)

2 Rounds For Time: 24 Deadlifts lb); 24 Box Jumps in); 24 Box Jumps in);

4 Rounds for Time (with a Partner): 8 Man Makers (50/35 lb) / Partner Plank; 20 Deadlifts (275/205 lb) / Partner Wall Sit; 24 One-Arm Dumbbell Thrusters (50/30 lb) / Partner Scissor Kicks; Cash out:; 500 Double-Unders / Partner Rows

4 Rounds for Time (with a Partner): 8 Man Makers lb) / Partner Plank; 24 One-Arm Dumbbell Thrusters lb) / Partner Scissor Kicks; Cash out:;

Split work between partners as needed. Do the run together. This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Boxes in the UK and around the world have since memorialized the soldier CrossFitter with this workout.

"Jenkins" WOD - AMRAP (with a Partner) in 40 minutes: 50 Burpees; 400 meter Run; 50 Kettlebell Swings kg); 400 meter Run; 50 Pull-Ups; 400 meter Run; 50 Push-Ups; 400 meter Run