Monthly Archives

11/17/15

Heritage CrossFit – CrossFit choose metcon A or B A: Metcon (Time) 40/30 cal row 20 deadlift 285/185 15 strict hspu 20 goblet squats 70/55 10 snatches 145/100 20 goblet squats 70/55 15 strict hspu 20 deadlifts 285/185 40/30 cal row B: “Satin Whiskers” (Time) 3 rft 10 c2b 10 front squats 165/100 10 burpee

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11/16/2015

Heritage CrossFit – CrossFit Choose A or B A: Metcon (Time) RX: 15-12-9-6 Power Clean 155/105 Toe-To-Bar Push Jerk 155/105 Box Jump 24/20 *Scale as Needed RX+: 3 Rounds 8 Power Cleans 205/155 16 Toe-to-Bar 8 Push Jerks 205/155 16 Box Jumps 24/20 *No Scaling for RX+ B: Metcon (Time) 20 Back Squat 225/155 Run […]

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11/14/2015

Heritage CrossFit – CrossFit Metcon (Time) 3 Rounds 200m Run 20 Pull-Ups 200m Run 30 Push-Ups 200m Run 40 Sit-Ups 200m Run 50 Squats RX+: 20 C2B, 20 HSPU, 20 GHD Sit-Ups, 20 OHS 95/65

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11/13/2015

Heritage CrossFit – CrossFit open athletes do A “Hollyman” choose A or B other athletes a: Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more […]

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11/12/15

Heritage CrossFit – CrossFit a: Metcon (AMRAP – Rounds and Reps) team of two amrap 20 min 7 kb swings 70/55 7 ttb 40 meter shuttle sprint 7 burpee wod 2 (Time) 1000 meter row 20 sto 135/95 500 meter row 15 sto 135/95 250 meter row 10 sto 135/95

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Veterans’ Day 15

Heritage CrossFit – CrossFit Choose A or B A: Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and […]

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“Lincoln”

Heritage CrossFit – CrossFit choose metcon a or b a: lincoln (Time) 2,000 meter row 200 double unders 200 meter lunge Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here

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11/9/15

Heritage CrossFit – CrossFit Choose A or B A: Metcon (Time) 7 Rounds 7 Power Cleans 95/65 7 Thrusters 95/65 7 Bar-Facing Burpees B: Metcon (Time) 400m Run Buy In 3 Rounds 5 Clean & Jerks 165/115 10 Chest-to-Bar Pull-Ups 15 Burpees 400m Run

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Suffer on Saturday 11/7

Heritage CrossFit – CrossFit Choose A or B A: Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate […]

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ECC Qualifier WOD 4

Heritage CrossFit – CrossFit a: Metcon (Time) 30 Single Arm Alt DB Snatches 70/50 100 Double Unders/300 Singles 20 Single Arm Alt DB Snatches 70/50 100 Double Unders/300 Singles 10 Single Arm Alt DB Snatches70/50 100 Double Unders/300 Snglesthere is a B choice metcon today. its on the white board. Surprise!

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