Monthly Archives

11/30/2015

Heritage CrossFit – CrossFit Choose A or B A: Metcon (Time) 50 Burpees 75 Cal Row 100 Front Rack Lunges 95/75 75 Cal Row 50 Burpees B: Metcon (Time) 21 Power Snatch 135/95 21 Over-the-Bar Burpees 15 Overhead Squats 135/95 15 Over-the-Bar Burpees 9 Squat Snatch 135/95 9 Over-the-Bar Burpees

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11/28/2015

Heritage CrossFit – CrossFit Metcon (Time) teams of 3 100 cal row 100 deadlift 155/105 80 cal row 80 hang power clean 155/105 60 cal row 60 front squats 155/105 40 cal row 40 push jerks155/105 20 cal row 20 clusters 155/105

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“Murph”

Heritage CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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11/25/2015

Heritage CrossFit – CrossFit choose metcon or A or B a: Metcon (Time) 21-18-15-12-9-6-3 front squat 155/105 pull ups rx+ c2b pull up b: Metcon (Time) 50 cal row 20 burpee 30 alt db snatches 55/35 40 wall ball 20/14 10×20 m shuttle run 40 wall ball 20/14 30 alt db snatches 55/35 20 burpee […]

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11/24/2105

Heritage CrossFit – CrossFit choose Metcon A or b or do both ! lol! a: Metcon (Time) 100 shoulder to over head 135/95 rx 115/80 95/65 74/45 ever time the bar drops do 30 double unders or 90 singles b: Metcon (Time) 3 rounds for time 500 meter row 12 hang clean 155/115 50 double […]

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11/23/2015

Heritage CrossFit – CrossFit Choose A or B A: Metcon (Time) 4 Rounds 21 Box Jumps 24/20 18 Wall Balls 20/14 15 Kettle Bell Swings 55/35 12 Burpees B: Metcon (3 Rounds for reps) 1. 10 Min Running Clock 1 Mile Run Max Squat Cleans 135/95 Rest 3 Min 2. 7 Min Running Clock 800m […]

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BRADSHAW

Heritage CrossFit – CrossFit SCALE THE HSPU FOR 1 WALL WALK OR 9 HRPU DOUBLE UNDERS ATTEMPTS COUNT Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, […]

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YELL YEAH IT’S FRIDAY

Heritage CrossFit – CrossFit A: Metcon (Time) 400 METER RUN 15 CLEAN &JERKS 135/95 3 ROPE CLIMB 400 METER RUN 12 CLEAN & JERKS 135/95 2 ROPE CLIMB 400 METER RUN 9 CLEAN &JERK 135/95 1 ROPE CLIMB SCALE FOR ROPE CLIMBS RING ROW 20, 15 ,10 B: Metcon (No Measure) CHOOSE METCON A OR […]

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11/19/2015

Heritage CrossFit – CrossFit choose A or B a: Metcon (Time) 5 rounds 20 kb swings 70/55 20 meter burpee broad jump 200 meter run 60 double unders or 60 attempts b: Metcon (AMRAP – Rounds and Reps) “death by thrusters” 95/65 min 1 1 thruster mn 2 2 thruster min 3 3 thruster min […]

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DO YOU EMOM BRO?

Heritage CrossFit – CrossFit Choose A or B a: Metcon (No Measure) emom x 15 min 1 20/16 cal row min 2 3-6 strict hspu + 3 kipping hspu or ring dips min 3 2 front squat @ 85% b: Metcon (Time) 800 meter run 50 over head walking lunge 45/25 plate 50 wall ball […]

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