Monthly Archives

1/15/2106

Heritage CrossFit – CrossFit a or b open athletes do b and the snatch work on the big white board a: Metcon (Time) 30 -20-10 kb swing 70/55 55/35 ab- mat situp front rack kb lunge 70/55 55/35 300 meter run after each round b: Metcon (AMRAP – Reps) amrap 9 3-6-9-12……… clean & jerk […]

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open wod 15.5

Heritage CrossFit – CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#

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1/13/2016

Heritage CrossFit – CrossFit a or b if you did Angie yesterday do wod b a: Metcon (AMRAP – Rounds and Reps) amrap 21 10 pull ups 10 box jumps 24/20 7 burpee pull up 7 burpee box jump 24/20 5 c2b pull up 5 box jump overs 24/20 emom 2 7 deadlifts 225/155 rx […]

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“dirty deeds”

Heritage CrossFit – CrossFit A or b Metcon (AMRAP – Rounds and Reps) amrap 5 18/15 cal row 6 squat cleans 155/105 rest 5 min amrap 5 min 18/15 cal row 6 squat cleans 155/105 rest 5 min amrap burpee b: Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

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1/11/2016

Heritage CrossFit – CrossFit a: Metcon (Time) 5 rounds 3 min clock 15 wall ball 20/14 then 1 round 9 snatch grip deadlift 115/80 6 hang snatch 115/80 3 ohs 115/80 remaining time max cal row score is total cal rest 90 sec b: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

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Sweat It Out Saturday

Heritage CrossFit – CrossFit Choose A or B A: Metcon (AMRAP – Rounds and Reps) Teams of 2 25 min AMRAP Athlete 1-Row 500m Athlete2-AMRAP 20 Wall Balls 20/14 20 Box Jumps 24/20 20 Abmat Sit-Ups While Athlete 1 rows, Athlete 2 AMRAP’s, when Athlete 1 is done rowing, switch, Athlete 1 picks up where […]

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1/08/2016

Heritage CrossFit – CrossFit a: Metcon (Time) 30-20-10 deadlift 135/95 155/115 185/135 stoh 135/95 155/115 185/135 200 meter run after each rd b: Metcon (Time) 30 front squats 155/115 15 muscle ups 20 front squats 15/115 10 muscle ups 10 front squats 155/115 5 muscle ups

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1/07/2106

Heritage CrossFit – CrossFit a and b a: Metcon (AMRAP – Reps) tabata 8 rounds 20 sec on 10 off slamball assault bike jumping lunges hrpu b: Metcon (Time) 100 cal row emotm 7 kb swings 55/35

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1/06/2015

Heritage CrossFit – CrossFit a or b open athletes do b Metcon (Time) 500 meter row 21 power snatch 95/65 500 meter row 15 power snatch 115/80 500 meter row 9 power snatch 135/95 b: Metcon (Time) 5 rounds 5 deadlifts 315/275 15 khspu

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“chance the ace”

Heritage CrossFit – CrossFit a or b open athletes do a a: Metcon (AMRAP – Reps) 3 rounds of 3 min on / 3 min rest 6 thrusters 95/65 6 ttb 9 thrusters 95/65 9 ttb 12 thrusters 95/65 12 ttb continue to add 3 reps to each movement per round until the 3 min […]

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