Monthly Archives

clean jerky

Heritage CrossFit – CrossFit Metcon (Time) 3 rounds 400 meter run 10 clean &jerk 155/115 50 double unders

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dizzy up the girl

Heritage CrossFit – CrossFit Metcon (No Measure) 10 rounds min 1 15/12 cal row mn 2 5 pull ups or 10 ring rows + 15 air squats min 3 15/12 ring pushups scale hrpu

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1/27/2106

Heritage CrossFit – CrossFit a or b a: Metcon (Time) 5 rounds 400 meter run 30 ab Amt sits 15 deadlifts @ body weight b: Metcon (Time) team of 2 50 cal bike 5o cal row 40 cal bike 40 cal row 30 cal bike 30 cal row 20 cal bike 20 cal row 10 […]

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1/26/2106

Heritage CrossFit – CrossFit a or b a: Metcon (Time) 21-15-9-15-21 wall ball 20/14 box jumps 24/20 250/200 meter row after each rd. b: Metcon (Time) 3 rft 20 burpee pull ups 20 front squats 135/95 20 box jumps 24/20

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1/25/2016

Heritage CrossFit – CrossFit a or b Metcon (Time) 500 meter row before each round 21-15-9 chest to bar pull up 1 arm kb swing 55/35 thruster 95/65 The CrossFit Total (Total Weight)

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1/22/2016

Heritage CrossFit – CrossFit Choose A or B A: Metcon (Time) 21 Cal Assault Bike 15 power Snatch 115/80 9 Bar Facing Burpees 15 power snatch 115/80 21 Cal Assault Bike B: Metcon (Time) 1000m Row, then 4 Rounds 20 Kettle Bell Swings 70/50 60 Double Unders Then 1000m Row

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1/21/2016

Heritage CrossFit – CrossFit a or b Metcon (AMRAP – Reps) tabata 8 rds 20 sec 10 sec off kb swings 55/35 hrpu slamball 40/20 assault bike Metcon (Time) 15 rounds 1 rope climb 10 burpee 20 double unders

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1/20/2106

Heritage CrossFit – CrossFit Metcon (Time) 3 rounds 20 deadlift 155/105 40 double unders 15 front squat 155/105 30 double unders 10 strict hspu 20 double unders b: Metcon (Time) 25 cal row 25 box jumps 24/20 20 cal row 20 box jumps 24/20 15 cal row 15 box jumps 24/20 10 cal row 10 […]

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1/19/2016

Heritage CrossFit – CrossFit a or b open athletes do b a: Metcon (Time) 50 double unders 40 sto 135/95 115/80 95/65 75/45 30 cal row 20 burbee over the rower 30 cal row 40 sto 135/95 115/80 95/65 75/45 50 double unders b: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

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Filthy Fifty

Heritage CrossFit – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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