Monthly Archives

This One’s for Leo

Heritage CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) PERRO Teams of 2 AMRAP 20min 3 Cal Bike/Row 3 Hand Release Push-Ups 3 Dumbell Snatch 50/35 6 Cal Bike/Row 6 Hand Release Push-Up 6 Dumbell Snatch 50/35 Continue adding 3 reps of each movement per round One athlete completes the entire round, then […]

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Open Workout 16.1 Sat/Sesh

Heritage CrossFit – CrossFit CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep CrossFit Games […]

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Open WOD 16.1

Heritage CrossFit – CrossFit CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep CrossFit Games […]

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2/25/2016

Heritage CrossFit – CrossFit Metcon (Time) 3 rounds for time 20 wall ball 20/14 20 kb sumo dlhp 70/55 20 kb swings 70/55 20 burpee 10 cal assault or 20/15cal row scale 15 reps

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2.24.2016

Heritage CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) AMRAP 6min: 2 Alternating 1-Arm DB Snatch (1/side) 70/50 2-10m Shuttle Runs 4 Alternating 1-Arm DB Snatch (2/side) 70/50 4-10m Shuttle Run 6 Alternating 1-Arm DB Snatch (3/side) 6-10m Shuttle Run Continue as high as possible within the 6min cap. B: Metcon (Time) emom […]

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the good life

Heritage CrossFit – CrossFit a: Metcon (Time) 500 meter row 12 burpee 21 box jumps 24/20 Metcon (No Measure) emom x 10 odd: 10 ttb even: 10 thrusters 95/65

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2/22/16

Heritage CrossFit – CrossFit Metcon (Time) 3 rounds 15 deadlift 225/155 30 wall ball 20/14 60 du or 60 mc

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2/20/16

Heritage CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25min 100 Cal Row 50 Clean & Jerks 135/95 100 Cal Row 50 Clean & Jerks 155/105 100 Cal Row 50 Clean & Jerks 185/135 100 Cal Row Max Clean & Jerks 205 *Teams of 2: 66 Cal/34Reps B: Metcon […]

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Friday Funday

Heritage CrossFit – CrossFit Choose A or B Open Athletes Choose A A: Metcon (Time) 3 Rounds 10 Chest-to-bar 10 Front Squat 165/105 10 Burpees Directly into (no rest) 21-15-9 Kettlebell Swing 70/55 (if you did kettle bell swings yesterday, do Wall Balls 20/14) Burpees B: Metcon (Time) 16-12-8-4 Alt Single Arm Dumbell Snatches 70/50 […]

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Dubs and Bells

Heritage CrossFit – CrossFit Choose A or B A1: Metcon (No Measure) Front Squat 3-3-3-3-3 A2: Metcon (AMRAP – Rounds and Reps) AMRAP 12min 30 Double Under 10 Kettle Bell Swings 55/35 30 Double Unders 15 Kettle Bell Swings 30 Double Unders 20 Kettle Bell Swings 30 Double Unders 25 Kettle Bell Swings Keep adding […]

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