Thursday 12.13.18

T | Jonathan | Kathleen | Eric *** BRING YOUR FRIENDS INTO CROSSFIT HEATH FOR A TEAM WORKOUT! *** WOD | HeathFIT: “Team Barbara” Teams of 2: AMRAP 20 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats *Divide reps however.

Wednesday 12.12.18

Katelyn.   WOD:  “Rugrats” 5 Rounds On the 4:00 9 Burpee Box Jumps (24/20) 15 Dumbbell Front Squats (50’s/35’s/25’s) 21/15 Calorie Bike Score is slowest round HeathFIT – BOOTCAMP Class 9:15am  Workout: 5 Rounds 10 Burpees 15 Box Jumps 20 Dumbbell Front Squats 200m Run  

Tuesday 12.11.18

Brent.   WOD: Push Jerk Heavy 5-4-3-2-1 “Down Time” AMRAP 7 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks 6 Deadlifts 6 Hang Power Cleans 6 Push Jerks 9 Deadlifts 9 Hang Power Cleans 9 Push Jerks Rx/Px – 115/80 Fx – 75/55 HeathFIT: 6 Rounds 10 Dumbbell Strict Press 12 Calorie Bike 20…

Monday 12.10.18

Ready for Monday like: Shelly! WOD: for time: 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35) HeathFIT: 90 Single Unders 30 Dumbbell Snatches 90 Single Unders 30 Calorie Row 90…

Saturday 12.08.18

Community.   8:00am strength and skill class strength: Clean and Jerk Complex 5 Sets (Building to a Moderate): 5-Rep Touch and Go Squat Clean + Split Jerk skill: 3×8 Glute Ham Raise 3×10 Hip and Back Extensions 3×12 Barbell Bench Press 3×16 Close Grip Dumbbell Floor Presses 3x Max Effort L-Sit hold Rest 1 Minute Between…

Friday 12.07.18

Jonathan. WOD: “Sore Eyes” AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row HeathFit: AMRAP 20: 20 wall balls 20 DB Snatches 20 Box Jumps/ step ups 20 DB Push Presses 14 Calorie Row

Thursday 12.06.18

Bring your friends to Crossfit Heath today for a great workout!   WOD| HeathFIT:  Teams of 3: AMRAP x 20 *Follow the leader style 15/12 Calorie Bike 12 Burpees 100ft carry •50ft front rack carry  • 50ft farmer carry 53|35|25

Wednesday 12.05.18

Meredith. WOD: Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) HeathFIT-  bootcamp Class 9:15am workout:…

Tuesday 12.04.18

Morgan.   WOD: “Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar HeathFIT – BOOTCAMP Class 9:15am  Workout:  AMRAP 15: 30 Jump ropes 15 DB Power Cleans 30 Jump Ropes 16 Knees to elbow *Plank postion

Monday 12.03.18

Davis squad. WOD: AMRAP 3 21 Overhead Squats (95/65) 21 Burpees Over the Erg Max Cal Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpees Over the Erg Max Cal Row Rest 3:00 AMRAP 3 15 Overhead Squats (135/95) 15 Burpees Over the Erg Max Cal Row Rest 3:00 AMRAP 3 12 Overhead…