Monthly Archives

7/31/15

Heritage CrossFit – CrossFit Power/Strength 10-8-6-4-2 A1. Back Squat A2. Strict Chin-Up A3. Ring Dips B. Take 15 min to work on a skill (gymnastics, HSPU, double under, etc…) Metcon (AMRAP – Rounds and Reps) Death by Thruster 95/65 Rep Scheme: 1 Thruster the first minute 2 Thursters the 2nd minute 3 Thursters the 3rd […]

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7/30/15

Heritage CrossFit – CrossFit CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ Metcon (AMRAP – Reps) 5 rounds on a 2 min clock 250/200 meter row remaining time max small 40/20 rest 30 sec after each rd

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7/29/15

Heritage CrossFit – CrossFit Metcon (Time) 200m Run 10 Kettle Bell Swings 70/55 75 Double Unders (225 Singles) 200m Run 20 Kettle Bell Swings 50 Double Unders (150 Singles) 200m Run 40 Kettle Bell Swings 25 Double Unders (75 Singels) Strength Accessory 5 Rounds A1. Handstand Push Up 5-10 Reps (Scale-5 Wall Walks) A2. Front […]

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7/28/15

Heritage CrossFit – CrossFit Metcon (Time) 4 rounds 500 meter row 10 shoulder to over head 155/115 15 ttb 300 meter run with wall ball 20/14 Renegade Row (3 x 20 10 each arm) Bench Press (3 x 12 max clap pushups after each set ) Power Snatch (emotm x 7 3 reps)

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7/27/2015

Heritage CrossFit – CrossFit Metcon (Time) 800m Run 25 Power Cleans 135/95 25 Burpees 25 Pull Ups 75 Wall Balls 20/14 25 Pull Ups 25 Burpees 25 Power Cleans 800m Run Strength Accessory A1. Back Squat 10-8-6-4-2 A2. Deadlift (Dumbell) 10-8-6-4-2 B. Midline x 2 50 V-Ups 50 Supermans

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CrossFit Games Saturday

Heritage CrossFit – CrossFit (No Measure) Warm Up3 Rounds 300m Run 5 Inch Worms 5 Lunges with Elbow to Heel 10 Banded Presses 10 Banded Squats Metcon (Time) Choice 1 (No Power and Strength) “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Rx+ With Weighted Vest Rx […]

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Friday July 24, 2015

Heritage CrossFit – CrossFit Warm Up 7/24 (No Measure) 3 Rounds 300m Run 6 Inch Worms 8 Knee to Elbow 10 PVC Good Mornings 12 Lunges with elbow to heel (6 each leg) Strength Accessory A1. Shoulder Press 5×5 (Climbing) A2. Jumping Squats 5×8 65/45 Scale 45/25 Strength Accessory B. Practice Deficit Push Ups try […]

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Thursday July 23, 2015

Heritage CrossFit – CrossFit Warm Up 7/23 (No Measure) 3 Rounds 200m run 10 PVC Pass Throughs 10 PVC Overhead Squats 5 Inch Worms 5 Lunges with Elbow to Heel Strength Accessory Front Squat 5×5 Bent Over Row 5×5 (Barbell or Dumbell) Metcon (Time) 4 Rounds for Time 300m Run 7 Hang Power Clean & […]

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Wednesday July 22, 2015

Heritage CrossFit – CrossFit Warm up 7/22 (No Measure) 3 Rounds 200m Run 8 Hollow to Open Bar Taps (Kipping Swings) 8 Squat Jumps 8 Supermans Strength Accessory 12 Min EMOM (climbing) Odd Minute-3 Snatch High Pulls & 3 Snatch Balance Even Minute-1 Power Snatch + 1 Hang Power Snatch + 1 Snatch (Squat Snatch) […]

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Team Tuesday

Heritage CrossFit – CrossFit Tabata (No Measure) 8 rounds of 20 sec work/10 sec restDouble Unders Slam Ball Hollow Rocks Push Ups Weightlifting Take 10 min to practice Team Deadlift Team Wall Ball Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 team deadlifts M335/F295 Mixed-315 15 team wall balls M20/F14 Mixed-16 20 alternating […]

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