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6/10/2016

Heritage CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 7 rounds on a 2 min clock 200 meter run 6 kb 1 arm snatch 70/55 max box jumps 30/24 rest 1 min aftwr each round

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6/09/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 1 mile run 2,ooo meter row 1 mile Metcon bpoe: Metcon (Time) 10 power clean 185/135 20 ttb 30 deadlifts 185/135 40 pullups 100 du 40 pullups 30 deadlift 185/135 20 ttb 10 power clean 185/135

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6/08/2016

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 5 rounds 300 meter run 3 muscle ups rings or bar 6 sqaut cleans 155/1115 9 burpee Metcon b: Metcon (No Measure) 10 rounds 12 kb swings 55/35 12 jumping lunges 6 each leg 40 meter sled push @ body weight

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“fight gone bad”

Heritage CrossFit – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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double shot

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 18 -15-12 cal row power snatch 95/65 then right into 18-15-12 ttb ohs 95/65 Metcon b: Metcon (AMRAP – Rounds and Reps) amrap 20 3 power snatch 135/95 6 clean Jerk 135/95 9 c2b 50 du 100 meter sand bag run 40/20

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6/01/2016

Heritage CrossFit – CrossFit Metcon Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here

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“DT”

Heritage CrossFit – CrossFit Metcon a: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

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drunk on a plane

Heritage CrossFit – CrossFit Metcon a: Metcon (Time) 5 rounds 200 meter run 20 meter bear crawl 15 burpee 15 kb swing 70/55

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6/01/2016

Heritage CrossFit – CrossFit Metcon Metcon (Time) 3 rounds 400 meter run 25 thrusters 95/65 50 double unders

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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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