Monthly Archives

3/17/2106

Heritage CrossFit – CrossFit Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here MetconB 40 Wallballs 400 m run 40 burpees 400 m run 40 […]

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3/16/2106

Heritage CrossFit – CrossFit a or b open athletes do A a: Metcon (AMRAP – Reps) running clock min 1 & 2 300 meter run + amrap OHS 135/95 min 3 rest min 4 & 5 25/15 cal row +amrap wall ball 20/14 min 6 rest min 7 +8 300 meter run + amrap hspu […]

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gasolina

Heritage CrossFit – CrossFit a: gasolina (Time) 15 thrusters 95/65 30 cal row 90 du or mc 30 cal row 15 thrusters 95/65

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3/12/2016

Heritage CrossFit – CrossFit Metcon (Time) 5 rounds 200 meter run 10 squat cleans 135/95 20 meter broad jump 10 hspu or 20 hrpu

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Open Workout 16.3

Heritage CrossFit – CrossFit CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. Metcon […]

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3/10/2106

Heritage CrossFit – CrossFit a or b a: Metcon (AMRAP – Rounds and Reps) amrap 20 20 OHL 95/65 10 lateral over the bar burpee 200 meter run Metcon (AMRAP – Rounds and Reps) amrap 12 2 deadlift 225/155 10 du or mc 4 deadlift 225/155 20 du or mc 6 deadlift 225/155 30 du […]

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Vintage

Heritage CrossFit – CrossFit a or b open athletes do b a: Metcon (Time) 25 power snatch 115/80 50 hrpu 75 ab mat sit up 50 hrpu 25 power snatch 115/80 b: Metcon (No Measure) emom X16 min 1 15/12 cal row min 2 15 wall ball 20/14 min 3 15 sdhp 95/65 min 4 […]

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3/08/2016

Heritage CrossFit – CrossFit a or b open athletes do b a: Metcon (Time) 800 meter run “dt” 3-5 rounds 12 deads 155/105 9 hang clean 155/105 6 push jerks 155/105 800 meter run b: Metcon (Time) 3 rft 5 mu 10 snatches 135/95 25 box jumps 24/20

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OPen Workout 16.2 Day 2

Heritage CrossFit – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ […]

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Open Workout 16.2

Heritage CrossFit – CrossFit A: CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 […]

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