Monthly Archives

“team Eva”

Heritage CrossFit – CrossFit Metcon (Time) “Team Eva” team of 2 800 meter run 30 kb swings 70/55 30 pullups one athlete works at a time for the 800 meter run spilt the run up 400 meter each athlete divide reps evenly

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“Airforce”

Heritage CrossFit – CrossFit airforce (Time) 20 thrusters 115/75 20 sumo dlhp 115/75 20 jerks 115/75 20 ohs 115/75 20 front squats 115/75 emotm complete 5 burpee

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The Seven

Heritage CrossFit – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click […]

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10/16/15

Heritage CrossFit – CrossFit Metcon (Time) 5 rounds 200 meter med ball run 20/14 30 push ups 30 sit ups

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10/15/15

Heritage CrossFit – CrossFit a: Metcon (AMRAP – Rounds and Reps) amrap 12 30 double unders 9 ttb 3 power clean 185/135 b: Metcon (Time) 5 rounds 200 meter row 300 meter run 15 slamball

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10/14/15

Heritage CrossFit – CrossFit a: Metcon (Time) 25 Power Snatches 95/65 25 Chest-to-Bar Pull-Ups 25 Overhead Squats 95/65 25 Chest-to-Bar Pull-Ups 25 Thrusters 95/65 25 Chest-to-Bar Pull-Ups Metcon

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10/13/15

Heritage CrossFit – CrossFit Metcon (Time) 3 rounds 500 meter row 12 deadlift 225/185 21 box jump overs 24/20 Metcon (No Measure) emotm X14 odd: 21/18 cal row even: 1 power clean + 1 hang squat clean (climbing)

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“Glen”

Heritage CrossFit – CrossFit coach will scale as needed for each athlete on this bench mark. 45 min cap Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on […]

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Back to the Suffering

Heritage CrossFit – CrossFit Metcon (Time) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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10/9/15

Heritage CrossFit – CrossFit Metcon (Time) 3 rounds for time 200 meter run 10 power snatches 115 75 200 meter run 20 burpee pullup 200 meter run 10 front squat 115/75 rx + 135/95

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