Monthly Archives

4/29/2016

Heritage CrossFit – CrossFit Metcon Metcon (Time) 3 rounds 300 meter run 15 lateral burpee 10 sqaut cleans 135/95 115/80 95/65

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4/28/2106

Heritage CrossFit – CrossFit Metcon Metcon Metcon (Time) 30-25-20-15-10 cal row hang snatch 95/65

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” Da Hood”

Heritage CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) amrap 30 min 30 kb swings 70/40 30 push ups 300 meter run ()

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“Wheels up”

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 40 cal row or 600 metrer run 30 box jumps 24.20 20 ttb 10 power clean 185/135 155/115 135/95 20 ttb 30 box jumps 24/20 40 cal row or 600 meter run Metcon Metcon ()

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4/25/2106

Heritage CrossFit – CrossFit Metcon () ()

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“Daniel”

Heritage CrossFit – CrossFit Metcon Daniel (Time) 50 pullups 400 meter run 21 thrusters 95/65 800 metrr run 21 thrusters 95/65 400 meter run 50 pullups

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4/22/2016

Heritage CrossFit – CrossFit Metcon Metcon (Time) 150 kb swings 70/55 emom 20 du or 20 mc

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4/21/2106

Heritage CrossFit – CrossFit Metcon Metcon (Time) 3 rounds 300 meter run 30 wall ball 20/14 2 rounds 400 meter run 40 sit ups 1 round 600 m run 60 slamball 20/40

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bring it to the table

Heritage CrossFit – CrossFit Metcon Metcon Metcon (Time) 3 rounds for time 600 meter run 30 snatch grip deadlifts 185/135 30 ohl 45/25 Metcon (Time) 3 rounds for time 600 meter run 30 snatch grip deadlifts 185/135 30 ohl 45/25

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Big Baseline

Heritage CrossFit – CrossFit Metcon (Time) 50 cal Row 40 Front Squats 135/95 30 Toe-to-Bar 20 Push Jerks 135/95 10 Muscle-Ups/20 Chest-to-Bar

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