Monthly Archives

Monday July 20, 2015

Heritage CrossFit – CrossFit Dynamic Warm-Up (No Measure) 3 Rounds 200m run 10 Alternating Shoulder Taps 10 Air Squats 10 V-Ups Stretch Inch Worms Lunges with elbow to heel SQUAT THERAPY Strength Accessory A1. Back Squat 5 x 5 (climbing) A2. 40m farmers walk w/ 7 shrugs every 20m-5 rounds Metcon (AMRAP – Rounds and […]

Read More...

“Tillman”

Heritage CrossFit – CrossFit Metcon (Time) 7 rounds for time 7 Deadlifts 315/220 200m Sprint 15 Pull UpsPat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after 9/11. During his NFL career he completed 2 Triathlons and received a graduate degree American […]

Read More...

freaky friday

Heritage CrossFit – CrossFit Metcon (Time) 100 double unders or 300 singles 9 push jerks 155/105 21 hspu 100 double unders 9 squat cleans 155/105 21 hspu 100 double unders 9 thrusters 155/105 21 hspu 100 double unders Metcon (Time) 2000 meter row 1 mile run 2000 meter row

Read More...

“juicy”

Heritage CrossFit – CrossFit Metcon (AMRAP – Reps) 7 rounds on a 2 min clock 200 meter run 12 kb swings 55/35 remaining time amrap of burpees your score is total burpees rest 30 sec after each rd

Read More...

7/16/2015

Heritage CrossFit – CrossFit

Read More...

Zeus

Heritage CrossFit – CrossFit Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more […]

Read More...

Hang Snatch Biathalon

Heritage CrossFit – CrossFit Deadlift Handstand Push-ups (strict) Metcon (Time) 400 meter run 21 hang snatch (115/80) 400 meter run 15 hang snatch 400 meter run 9 hang snatch

Read More...

Monday July 13

Heritage CrossFit – CrossFit Paused Front Squat (5 second pause 5 x 3) Strength Accessory 1b) 5 x 40 meter prowler pull @ bodyweight Strength Accessory 1c) barbell squat jump 5 x 10 Metcon (Time) 1000 meter row 5 RFT 25 Pull-ups 7 S2O (135/95)

Read More...

7/11/2015

Heritage CrossFit – CrossFit Metcon 1 mile run 800meter 21 clean and jerk 155/95 800 meter run 400meter 21 clean and jerk 155/95 1 mile run 800 meter

Read More...

July 10, 2015

Heritage CrossFit – CrossFit 20 rep bench mark deadlifts unbroken Metcon (Time) 600 meter run 60 kb swings 70/55 60 ttb 400 meter run 40 kb swings 70/55 40 ttb 200 meter run 20 kb swings 20 ttb

Read More...