Saturday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) “Mind Eraser” *Teams of 2, YOU-GO-I-GO AMRAP X 27 7 Power Cleans (135/95) 7 Burpees 200m Run (Or 15/12 Calorie Bike)

Quadurday

CrossFit Heath – Performance Metcon Metcon (Time) “Jeremiah was a Bull Frog” 25/20 Calorie Row/Bike 50 Back Squats 25/20 Calorie Row/Bike 40 SDHP 25/20 Calorie Row/Bike 30 Thrusters *Barbell set to 40% of BW Accessory: OPTIONAL Metcon Metcon (No Measure) 3 Rounds: Walk 100′ on heels 25 Glute Bridges Walk 100′ on toes Rest 1…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 200m run roman soldiers push up to down dog 10- ring rows 10- air squats 10- sit ups 200m run barbell warmup Skill Work Metcon (No Measure) Thrusters Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP 60 singles 12 thrusters 10 calorie row

Friend Day = Team WOD

CrossFit Heath – Performance FRIDAY’s: Starting THIS Friday 4:30pm class *only, NO open gym. Metcon Metcon (Time) Teams of 2 (22 Minute Cap): *Partner 1 completes full round, then partner 2 goes *If no partner, NO REST Round 1: 35 double-unders (or 60 singles) 10 Dumbbell Hang Clean and Jerk (single arm, switch after 5)…

Washboard

CrossFit Heath – Performance FRIDAY’s: Starting THIS Friday 4:30pm class *only, NO open gym. Metcon Metcon (AMRAP – Reps) OTM Until Failure Minute 0: 3 T2B (or K2E) 1 Pullup (or banded/jumping pullup) Minute 1: 3 T2B 2 Pull Up *each minute, add 1 pull up until you cannot complete the full round *Beginning on…

Wheelchair Tuesday

CrossFit Heath – Performance Strength Romanian Deadlifts 3 Sets of 8 (Moderate) *Use clean grip, control the descent, do not let barbell touch the ground (stop 1-2″ above ground) Metcon Metcon (Time) 4 Rounds For Time: (28 Minute Cap) 400m Run (Or 30/25 Calorie Row/Bike) 100′ Walking Lunge Holding Medball (20/14) 20 Air Squats Holding…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 200m row mountain climbers samson stretch lunges high knees butt kicker quad stretch table top stretch banded good mornings 200m row Skill Work Metcon (No Measure) Handstand holds wall walks Metcon Metcon (Time) 4 Rds. for time: 5 handstand push ups or stink bugs or push…

Open prep Monday

CrossFit Heath – Performance Strength Strict Press Build to a heavy set of 5 in 8min. Metcon Metcon (AMRAP – Reps) Crossfit Open “13.2” AMRAP X 10 5 Shoulder to OH 115/75 10 Deadlifts 15 Box jumps 24/20 Accessory: OPTIONAL Metcon (No Measure) Plyo pushups: 3 sets/20 reps/rest 1 min *pushup to 25lb plates from…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) Sprints 3 air squats to broad jump jumping jacks inchworm knee hugs samsom stretch hollow rock superman on rig 10-ring rows 10- push ups 10- sit ups Skill Work Metcon (No Measure) SDLHP Toes to bar Metcon Metcon (No Measure) 5 Rds. 1min stations 15 Sumo…

Saturday

CrossFit Heath – Performance Metcon Metcon (No Measure) “Nail Biter” 4 Rounds: 1:00 – Toes to Bar 1:00 – Power Snatches 1:00 – Thrusters 1:00 – Calorie Bike/Row 2:00 – Rest *75/55lb