Monthly Archives

12/30/15

Heritage CrossFit – CrossFit Metcon (Time) 3 rounds 21 deadlifts 155/105 15 front squat 155/105 9 hang clean 155/105 Metcon (AMRAP – Rounds and Reps) amrap 20 min 20 cal row 20 jumping lunges 20 burpee 20 double unders or 40 mountain climbers

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12/29/15

Heritage CrossFit – CrossFit a or b open athletes do b a: Metcon (Time) 1,000 meter row 75 wall ball 20/14 100 double unders 50 wall ball 20/14 100 double unders 25 wall ball 100 double unders ()

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12/28/2015

Heritage CrossFit – CrossFit a or b open athletes do a a: Metcon (Time) 30 snatches 135/95 115/80 95/65 30 clean & jerks 135/95 115/80 95 /65 30 thrusters 135/95 115/80 95/65 Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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12/22/2015

Heritage CrossFit – CrossFit open athletes do metcon b a : Metcon (Time) 21 -15-9 deadlift 225/155 box jump 24/20 400 meter run after each rd. b: Metcon (Time) 5 rounds 10 jerks 155/105 10 ttb 10 burpee

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Monday Mayhem

Heritage CrossFit – CrossFit open athletes go to big whiteboard a: Metcon (Time) for time 21-18-15-12-9 kb swings 70/55 55/35 40/25 goblet squat 70/55 55/35 40/25 b: Metcon (Calories) at the 10 min max 10 min cal row c: Metcon (Time) 21-18-15-12-9 ttb or knee to elbow burpee to plate

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12/18/15

Heritage CrossFit – CrossFit a or b a: double grace (Time) 60 clean & jerks 135/95 b: Metcon (Time) 600 meter run 30 clean and jerks 135/95 115/80 95/65 600 meter run

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12/16/2015

Heritage CrossFit – CrossFit a: Metcon (Time) 100 Wall Balls 20/14 16/10 14/8 50 Pull Ups scale with ring rows 100 Kettle Bell Swings 55/35 Rx+70/55

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12/15/2015

Heritage CrossFit – CrossFit a or b open athletes on big white board DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about […]

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12/14/2015

Heritage CrossFit – CrossFit a or b open athletes do a a: Metcon (Time) 2 rounds 20 ohs 115/80 95/65 75/55 20 ttb or knee 10 squat snatches 115/80 95/75 75/55 10 bar mu or 1 chest to bar + 2 ring dips = 1 mu ()

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12/11/2015

Heritage CrossFit – CrossFit a or b Metcon (Time) 40 deadlifts 135/95 5 hspu 30 power clean 135/95 10 hspu 20 snatches 135/96 15 hspu 10 thrusters 135/95 20 hspu Metcon (Time) fit wod 5 rounds 300 meter run 15 burpee 15 slam ball 60 sec plank

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