Monthly Archives

5/18/2016

Heritage CrossFit – CrossFit Metcon Metcon (Time) 30 -20-10 ohs 95/65 hspu emom on the 2 min 5 chest to bar pull ups

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sugar daddy

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 21-15-9 deadlift 225/155 205/135 185/115 400 meter run after each set Metcon b: Metcon (Time) 3 rft 30 cal row 30 ghdsu 30 ghd hip ex

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5/16/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 30 burpee box jumps 24/20 30 ttb 30 push jerk 135/95 1,000 meter row or 800 meter run

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kettlebell hell

Heritage CrossFit – CrossFit Metcon (AMRAP – Reps) 2 rounds in 3 mins complete 25 kb swings 70/55 15 burpee amrap 0f kb snatch with time remaining rest 1 min in 3 mins complete 25 kb swings 70/55 15 burpee amrap of kb clean jerk with time remaining rest 1 min in 3 min complete […]

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5/12/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 100 double unders 40 hspu 30 ttb 20 shoulder to over head 165/115 20 m front rack walking lunge 165/115

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moonwalk

Heritage CrossFit – CrossFit Metcon Metcon (Time) 5 rounds 500 meter row 15 burpee 10 front sqaut 155/115 135/95 95/65

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5/10/2016

Heritage CrossFit – CrossFit a: Metcon (Time) 1,000 meter row or 800 meter run 10 rounds 3 power snatch 135/95 115/80 95/65 6 box jump overs 24/20 9 wallball 20/14 1,00 meter row or 800 meter run

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“Murph warm up”

Heritage CrossFit – CrossFit Metcon Metcon (Time) 800 meter run 50 strict pull ups 100 push ups 200 air sqauts 800 meter run

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wood

Heritage CrossFit – CrossFit Metcon b: Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here

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Save it for rainy day

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 20 clean jerks 135/95 30 burpee 10 clean & jerk 155/115 30 burpee 5 clean& jerk 185/135 Metcon

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