Monthly Archives

12/10/15

Heritage CrossFit – CrossFit pick a or b today a: Metcon (AMRAP – Reps) 6 rounds on a 2:30 min clock 200 meter run 14 overhead walking lunge 75/55 remaining time max ttb your score is total ttb b: Metcon (AMRAP – Reps) death by assault bike min 1 1 cal min 2 2 cal […]

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12/09/15

Heritage CrossFit – CrossFit Metcon (Time) 5 Rounds 15 Box Jumps 24/20 30 Double Unders/50 Mountain Climbers *no singles 15 Snatches 95/65

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12/08/2015

Heritage CrossFit – CrossFit chose a or b a: Metcon (Time) 21 -15 -9 deadlifts 225/155 jumping lunges 200 meter run rx + 275/185 b: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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12/07/2015

Heritage CrossFit – CrossFit choose a or b open athletes do a with squat and snatch accessory on white board a: Metcon (Time) 5 rounds 5 hspu 10 power clean 135/95 15 burpee 20 kb swings 25 wall bal 20/14 rest 3 min after each rd rx+ no rest time b: Metcon (Time) 3 rounds […]

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12/05/2015

Heritage CrossFit – CrossFit Metcon (Time) 800 meter run 30 sto 135/95 115/80 600 meter run 20 sto 155/115 135/90 400 meter run 10 sto 185/135 155/135 every time you drop the bar do 10 pull-ups

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12/04/2015

Heritage CrossFit – CrossFit choose A or b a: Metcon (AMRAP – Rounds and Reps) amrap 20 30 hang clean 95/65 30 air squats b: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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12/03/2015

Heritage CrossFit – CrossFit Metcon (Time) 6 rounds 400 meter row 15 kb swings 70/55 55/35 40/25 40 double unders 0r 150 singles every 2 min 5 burpee over the rower

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12/2/2015

Heritage CrossFit – CrossFit choose a,b or c open Athletes do A a: Metcon (No Measure) emom 12 min 1- 7 front squats 225/135 min 2- 70 double unders min 3- 7 strict c2b b: Metcon (Time) 3 rounds 21 wall ball 20/14 14 hspu 7 deadlift 315/205 c: Metcon (Time) 5 rounds 20 pushups […]

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“mambo”

Heritage CrossFit – CrossFit do A and B A: Metcon (Time) 4 rounds 7 clean and jerks 185/135 14 toes to bar 21 box jumps 24/20 5k Row (Time) Max Effort 5k Row

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