Monthly Archives

9/30/2015

Heritage CrossFit – CrossFit Metcon (Time) 25 Hang Power Snatch 115/75 50 Hand-Release Push-Up 75 Ab Mat Sit-Ups 50 Hand Release Push-Ups 25 Hang Power Snatch 115/75

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9/29/15

Heritage CrossFit – CrossFit a: Metcon (Time) 100 cal row emotm 7 kb swings 55/35 or 7 slamball 40/20 (if doing retcon b) rx+ 70/55 b: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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9/28/15

Heritage CrossFit – CrossFit Metcon (Time) 1 mile run 30 clean and jerks 135/95 1 mile run 30 front squats 135/95

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Heritage CrossFit Open 15.4 Redux

Heritage CrossFit – CrossFit CrossFit Games Open 15.4 Scaled (AMRAP – Reps) 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb. CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 […]

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“Karen does pull ups”

Heritage CrossFit – CrossFit Metcon (Time) 150 wall ball 20/14 emotm 5 pull ups

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9/24/15

Heritage CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) amrap 15 4 power clean 185/135 8 box jump 30/24 12 ttb

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9/23/15

Heritage CrossFit – CrossFit Metcon (Time) 2 rft 20 burpee 40 kb swings 55/35 60 front rack lunge 55/35 80 double unders or 300 singles rx+ 3rft

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9/22/15

Heritage CrossFit – CrossFit Metcon (Time) 250 meter row 21 power snatch 115/75 500 meter row 15 power snatch 115/75 750 meter row 9 power snatch 115/75 rx+ 135/95

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9/21/15

Heritage CrossFit – CrossFit Metcon (Time) 800m Run 50 Ab Mat Sit-Ups 50 Deadlifts 135/95 800 meter run 35 Ab Mat Sit-Ups 35 Deadlifts 135/95 800 meter run 20 Ab Mat Sit-Up 20 Deadlifts 135/95rx + ghd sit ups ()

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Heritage CrossFit Open 15.3 Redux

Heritage CrossFit – CrossFit CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target* CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders

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