Monthly Archives

8/20/15

Heritage CrossFit – CrossFit Metcon (Time) 5 rounds for time 10 power snatch 115/75 20 meter burbee broad jump

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8/19/2015

Heritage CrossFit – CrossFit Warm-up 3 Rounds 200m Run 10 PVC Passthroughs 5 Burpees 10 Wall-facing Air Squats Inch Worms/Lunges Strength/Skill 6 Min EMOM 3 Clean High Pulls+3 Hang Cleans+3 Push Jerks Metcon (Time) 1000m Row 100 Double Unders (300 Singles) 30 Clean & Jerks 135/95 100 Double Unders (300 Singles) 1000m Row

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“Felbs”

Heritage CrossFit – CrossFit Warm-up coaches choice Metcon (Time) “Felbs” 50 Push Ups 1 Mile Run 50 Ab Mat Sit Ups 1 Mile Run

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Heavy Helen/ Abs ‘n Deads

Heritage CrossFit – CrossFit Warm-up 3 Rounds 200m Run 10 PVC Pass Throughs 10 Overhead PVC Lunges 8 Ring Rows Squat Therapy Metcon (Time) Heavy Helen 3 Rounds 400m Run 21 Kettlebell Swings 70/55 12 Pull Ups Rest 5 Min Metcon (Time) 4 Rounds 30 Ab Mat Sit-ups 15 Deadlifts 245/165 Power/Strength 3 Rounds A1. […]

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Partner Saturday

Heritage CrossFit – CrossFit Warm-up 3 Rounds 200m Run 8 PVC Pass Throughs 7 Wall-facing Overhead PVC Squats w/ 3sec pause @ Bottom 6 Lunges (3 each leg) Tabata 1. 8 Rounds Row 2. 4 Rounds Clean High Pull/4 Rounds Shoulder to Overhead 3. 4 Rounds Air Squats/4 Rounds Push Ups Metcon (AMRAP – Rounds […]

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8/14/15

Heritage CrossFit – CrossFit Option Choose A or B A: Metcon (Time) 9-7-5 Bar Muscle Up (Scale 1 C2B+2 Ring Dip=1 MU) Thruster 135/95 (L1-115/75, L2-95/65) B: Metcon (Time) 3 Rounds 50 Wall Balls 20/14 100 Double Unders (300 Singles)

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8/13/15

Heritage CrossFit – CrossFit Metcon (Time) 5rft 400 meter run 30 cal row 20 slammball 40/20 10 burpee

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8/12/15

Heritage CrossFit – CrossFit Warm-up 3 Rounds 200m Run 25 Singles 10 Shoulder Taps 10 Hollow Rocks Overhead Squat Metcon (AMRAP – Rounds and Reps) 30 min running clock 0-7 emotm 5 pullups 10 goblet squats 70/53 10:00 -20:00 amrap 10 3 power snatch 135/95 12 wall ball 20/14 20:00-30:00 3 Rounds for Time 10 […]

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8/11/15

Heritage CrossFit – CrossFit Metcon (Time) 80 cal row 40 push press 155/105 80 deadlifts 155/105 scale 135/95 115/75 95/65 ()

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8/10/15

Heritage CrossFit – CrossFit Metcon (Time) 6 Rounds 400m Run 21 Kettle Bell Swings 55/35 15 Burpees 9 Box Jumps 30/24 Power/Strength A1. Front Squat 3×8 A2. Strict Chin-Up Max Reps x3 B. Olympic Lift- Coach’s Choice

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