Eighth Grade & 5PM Hero WOD “Dermyer”


Eighth Grade & 5PM Hero WOD “Dermyer”

CrossFit SoCo – CrossFit WOD

A: Eighth Grade (4 Rounds for reps)


KB Swings

Cal Bike

KB Box Step-Up

Cal Bike

RX: 53/35 to 20″

Scale: 35/26
Score = Total reps for each movement

B: Metcon (AMRAP – Rounds and Reps)

Thursday 5PM Hero WOD “Dermyer”


Partner A:

28/20 Cal Bike

Partner B:

10 Box Jump Overs

15 Slam Balls

20 Sit-Ups

Partners work at the same time and switch at the completion of 28/20 calories.

Optional: 400m Run
This Hero WOD is in honor of Trooper Chad P. Dermyer, of the Virginia State Police, who was killed in the line of duty on March 31, 2016.