Monthly Archives

“Heavy Helen”

Heritage CrossFit – CrossFit Metcon Heavy Helen (Time) 3 rounds 400 meter run 12 pull ups 21 kb swings 70/44

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3/30/2106

Heritage CrossFit – CrossFit Metcon Metcon (Time) 20 box jumps 24/20 20 power clean 135/95 15 sto 15 box jumps 25 front squats 24/20 15 sto 15 box jumps 20 power clean 20 box jumps 24/20

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3/29/2106

Heritage CrossFit – CrossFit a or b a: Metcon (No Measure) emomX20 min1 10/15 assault bike min2 12 burpee min 3 15 slamball min 4 hrpu 15/20 cashout 2,000 meter row b : Metcon (No Measure) 3 rounds 500 meter row 400 meter run 2 min after each round

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3/28/2016

Heritage CrossFit – CrossFit a or b Metcon (Time) 5 rounds 60 double unders or 150 singles 30 push ups 10 1 arm snatch 70/50 ()

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3/26/2106

Heritage CrossFit – CrossFit Metcon (Time) 1 mile run 30 clean & jerk 135/95 1 mile run

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The Last Stand

Heritage CrossFit – CrossFit CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees […]

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3/24/2016

Heritage CrossFit – CrossFit Metcon (AMRAP – Reps) 4 rounds 1 min at each station min1- cal assault bike or row min2- OHL 95/65 min3- burpee min4- sumo dlhp 95/65 min5- hrpu rest 1 min

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3/23/2106

Heritage CrossFit – CrossFit Metcon (Time) 1 round 30 hang snatch 95/65 15 ring dips 3 rope climbs then 2 rounds 20 hang snatch 95/65 10 ring dips 2 rope climbs then 3 rounds 10 hang snatch 95/65 5 ring dips 1 rope climb b: Metcon (No Measure) emom X 12 odd: 3 power snatch […]

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Tropper Clardy

Heritage CrossFit – CrossFit In honor of tropper Thomas Clardy Metcon (Time) 100 double unders 75 wall ball 20/14 50 pullups 25 power clean 155/115

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3/21/2106

Heritage CrossFit – CrossFit a or b a: Metcon (Time) 3 rounds 20 kb swings 70/55 20 box jumps 24/20 20 cal row b: Metcon (Time) 5 rounds 200 meter run 15/12 cal row 15/10 assault bike 40 double unders 10 burpee box jumps 24/20

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