Monthly Archives

Hallowod 2015

Heritage CrossFit – CrossFit Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here

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10/30/2015

Heritage CrossFit – CrossFit Metcon (Time) 3 rounds 14 pull ups 7 squat clean thrusters 165/110 14 lateral over the bar burpee

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10/29/31

Heritage CrossFit – CrossFit a: Metcon (AMRAP – Reps) tabata 8 rounds each movement 20 sec on 10 sec off slamball 40/20 push up kb swings 70/55 cal row () ()

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10/28/15

Heritage CrossFit – CrossFit a: Metcon (AMRAP – Rounds and Reps) amrap 20 min power snatch 115/80 1,2,3,4,5,6,7,8,9,10,11……….. after each set 15 wall ball after each set rx + 135/95 b: Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

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10/27/15

Heritage CrossFit – CrossFit a: Metcon (Time) 21-15-9 clean and jerk 135/95 box jump 24/20 b: Metcon (Time) open athletes 3 rounds for time 5 bar muscle up 10 squat cleans 135/95 20 box jumps

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“the ghost “

Heritage CrossFit – CrossFit “the ghost” (AMRAP – Reps) 6 rounds for time 1 min cal row 1 min burpee 1 min double or singles 1 min rest your score is total reps for the six rounds

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Suffering Saturday 10/24/15

Heritage CrossFit – CrossFit Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and […]

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10/23/15

Heritage CrossFit – CrossFit Metcon (Time) 27-21-15-9 Calorie Row Power Snatch 75/55

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10/22/15

Heritage CrossFit – CrossFit Metcon (Time) 30 deadlifts 185/135 10 cal row 10 hspu 20 deadlifts 275/205 10 cal row 15 hspu 10 deadlifts 315/225 10 cal row 20 hspu

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10/21/15

Heritage CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) amrap15 10 power clean 135/95 20 wall ball 20/14 30 double unders or 90 singles cashout emotm X10 10 burpee box jumps 24/20

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