Wednesday, August 21st, 2019

We are on our 2nd week of testing. New cycle starts on Monday the 26th. 

The Whitten WOD is a long and challenging CrossFit Hero WOD that will test your endurance and efficiency with mostly lightweight movements. Unlike many heroworkouts, Whitten involves no heavy barbells. … Your best bet is to stay efficient, have a strategy, and grind through.

Week’s Preview: 2/2
Friday: Front Squat or Overhead Squat + “Grace”

A note about our testing weeks: 
Every 4 months we have a 2 week window at Defined where we test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

If you are a new athlete at Defined use these next 2 weeks to establish and record your baseline numbers or if you have been with us for a while this is a great time to check in with your last testing results to gauge your progress.  

Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Benchmark CrossFit Hero workout: “Whitten”

5 Rounds: for time of the following; (40 minute cap)
22 X Russian Kettlebell Swings (heavy)
22 X Box Jumps
400 Meter Run
22 X Burpees
22 X Wall Balls

* Optimize the run with a 500 meter Row
Below are some old school CrossFit Games athletes and their times to beat!

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham Holmberg 35:42 (500m run).B


Next Foundations: Starting on September 8th!