Monthly Archives

8/31/2015

Heritage CrossFit – CrossFit Warm-up 3 Rounds 200m Run 8 Wall-Facing Air Squats 8 Supermans 8 Hollow-to-Open Bar Taps 4 Lunges with Elbow to Ankle Metcon (Time) 3 Rounds 30 Cal Row 20 Thursters 95/65 10 Chest-to-Bar Pull-Ups Power/Strength 1. Deadlift 10×4 2. Single-leg, Straight-legged Deadlift 20×4 (10 each leg) 3. 40m Sled Pull @ […]

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Test Day 8/29/15

Heritage CrossFit – CrossFit Warm-up 3 Rounds 200m Run 10 PVC Passthroughs 9 Banded Pull-aparts 8 Air Squats 6 Lunges (3 each leg) Metcon (Time) Bergeron Beep Test EMOM as long as possible 7 Thrusters 75/55 7 Pull Ups 7 Burpees Your scoring ends when you cannot complete the required reps within the minute. It […]

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8/28/15

Heritage CrossFit – CrossFit Warm-up 3 Rounds 200m Run 10 Reverse Grip PVC Passthroughs 5 Burpees 10 Overhead PVC Lunges Clean and Jerk (EMOM 10 min (Climbing)) Metcon (Time) 25 Burpees Buy In 4Rounds 400m Run 10 Squat Cleans Rx135/95 Rx+155/115 25 Burpee Cash Out Strength/Skill A1: Back Squat 10×3 A2: 60m Farmer’s Walk A3: […]

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8/27/15

Heritage CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) amrap 15 5 power snatch 135/95 10 pull ups 15 box jump overs 24/20

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8/26/15

Heritage CrossFit – CrossFit Warm-up 3 Rounds 50 Single Unders 12 Lunges with elbow to ankle (6 each leg) 8 Sotts Press (Behind the Neck) 4 Wall-facing Squats (3 sec pause at bottom) Metcon (Time) 2 Rounds 800m Run 50 Overhead Lunges with Wall Ball 20/14 1000m Row Strength/Skill/Midline 4 Rounds 1 Min Max Pull-Ups […]

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8/25/15

Heritage CrossFit – CrossFit Metcon (Time) 7 rounds 7 deadlifts 245/175 14 push ups 21double unders

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Fran’s Big Toe

Heritage CrossFit – CrossFit Happy Birthday Johnny!!! Warm-up 3 Rounds 200m Run 10 Banded Wall-Facing Squats 10 Banded Push Press 10 Supermans Metcon (Time) 21-15-9-15-21 Thrusters 95/65 Toes-to-Bar 200m Run After Each Round Power/Strength/Oly A: EMOM 10 Min Power Clean+Hang Clean+Split Jerk B: Front Squat 3 x 10

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Sunday Funday

Heritage CrossFit – CrossFit () () Metcon (No Measure) 3 rounds 10 ohs 95/65 10 c2b 10 ttb

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“Holleyman”

Heritage CrossFit – CrossFit Warm-up 3 Rounds 200m Run 8 PVC Passthroughs 7 Overhead Wall-Facing PVC Squats 6 Burpees Strength/Skill Take time to work up to a heavy power clean Metcon (Time) “Holleyman” 30 Rounds 5 Wall Balls 20/14 3 Handstand Push-Ups 1 Power Clean 225/155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of […]

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8/21/2015

Heritage CrossFit – CrossFit Warm-up 3 Rounds 50 Singles 10 PVC Passthroughs 8 Wall-facing Overhead PVC Squats 10 Alternating Shoulder Taps Power/Strength 4 Rounds A1: Back Squat 10 Reps A2: 40m Sled Pull @ Body Weight A3: GHD Back Extensions 20 Reps 3 Rounds B1: Handstand Push-Ups (Deficit) 3-5 Reps B2: Max Strict Pull-Ups B3: […]

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