Monthly Archives

Fran

Heritage CrossFit – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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9/17/15

Heritage CrossFit – CrossFit Metcon (Time) 25 burpee 25 power clean 135/95 25 burpee 25 power clean 135/95 emotm 7 wall ball 20/14

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9/16/15

Heritage CrossFit – CrossFit Metcon (Time) 6 Rounds 400m Run 15 Kettle Bell Swings 70/55 40 Double Unders

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Fight Gone Bad

Heritage CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Becky

Heritage CrossFit – CrossFit Metcon (Time) “Becky” #thebasicest 800m Run 30 Snatches (yes you’re squatting) 95/65 400m Run 30 Hang Cleans (yep, full squat) 95/65 200m Run 30 Back Squats (from the floor) 95/65 400m Run 30 Push-Ups 800m Run 30 Pull-UpsThe CrossFit community lost one of its own recently to a tragic suicide. Becky […]

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Heritage Open Redux 15.2

Heritage CrossFit – CrossFit Metcon (AMRAP – Reps) CrossFit Open Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 Rounds of: 10 Overhead Squats 95/65/45 10 Chest-to-Bar Pull-Ups From 3:00-6:00 2 Rounds of: 12 Overhead Squats 95/65/45 12 Chest-to-Bar Pull-Ups From 6:00-9:00 2 Rounds of: 14 Overhead Squats 95/65/45 14 […]

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9-11-01: A Day to Remember

Heritage CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15min 9 Power Clean (155/115) 11 Handstand Push-Ups(Scale HRPU or Box Push-Ups) 21 Burpees Cashout 2001m Row

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Team Thursday

Heritage CrossFit – CrossFit Metcon (Time) TEAMS OF 2 50-40-30-20-10 hang snatch 75/55 kb swing 55/35 200 meter run after each rd each time you break you and your partner do 10 double unders, attempts count. no singles allowed!!!!

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9/9/15

Heritage CrossFit – CrossFit Metcon (Time) 21-15-9 Dead lift 225/155 Toes-to-bar Burpees Box Jump 24/20

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post Labor Day blues

Heritage CrossFit – CrossFit Metcon (Time) 3rft 30 cal row 30 kb swings 55/35 30 pull ups

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