Monthly Archives

5/31/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 30 bar facing burpee 30 cal row 15 power snatch 115/80 60 cal row 15 power snatch 115/80 30 cal row 30 bar facing burpee Metcon b: Metcon (AMRAP – Reps) 6 rounds amrap 200 meter run or 20/12 assault bike + max reps of power clean […]

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5/30/2016

Heritage CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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5/27/2016

Heritage CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) round 1 20 box jump overs 30/24 15 ttb 10 clean & jerk 155/105 round 2 20 box jump overs 30/24 15 ttb 10 clean&jerk 185/125 round 3 20 box jumps 30/24 15 ttb 10 clean & jerk 205/145 round 4 20 box jump 30/24 15 […]

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5/26/2016

Heritage CrossFit – CrossFit Metcon Metcon (Time) Team of 2 100 kb swings 55/35 400 meter run 100 ohl 45/25 400 meter run 100 burpee 400 meter run 100 ohl 45/25 400 meter run 100 kb swings 55/35

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5/25/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 1 mile run 50 push press 135/95 115/80 95/65 25 ring dips 50 front sqaut 135/95 115/80 95/65

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5/24/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 3 rounds 21 cal row 15 power clean 155/105 30 meter burpee broad jump

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5/23/2016

Heritage CrossFit – CrossFit Metcon a: Isabel (Time) For Time: 30 Snatches, 135# / 95# Metcon b: Metcon (Time) 4 rounds 300 meter run 40 double unders

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5/21/2016

Heritage CrossFit – CrossFit Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers […]

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push it

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 1,000 meter row 100 push ups Metcon b: Metcon (AMRAP – Rounds and Reps) amrap 10 50 double unders or 150 singles 10 back sqaut 135/95 115/80 95/65

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5/16/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 2 rounds 800 meter run 5 rope climb 600 meter run 15 power clean 165/110 400 meter run 5 rope climb Metcon b: Metcon (Time) 2,000 meter row 200 double unders 2 mile run

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