Wednesday

CrossFit Heath – Performance *POOL PARTY* Sunday, Sept.1st 3pm at The Hernandez’s house! (Details coming soon) 2019 Crossfit Games Open: Starts October 10th! Metcon Metcon (Time) For Time 4-3-2-1 Rope Climbs 27 -21 – 18 – 15 DB Snatches 50/35 Accessory: OPTIONAL Metcon (No Measure) 3 Rounds: 250m Ski 25 GHD Sit-ups 3 Rounds: 1…

Tuesday: LegZ

CrossFit Heath – Performance *POOL PARTY* Sunday, Sept.1st 3pm at The Hernandez’s house! (Details coming soon) 2019 Crossfit Games Open: Starts October 10th! Metcon Metcon (Weight) Every minute on the minute for 24 minutes Min 1: 4 Squat Clean Min 2: 8 Deadlift Min 3: 8 Bar Facing Burpee Min 4: 4 muscle ups Rings…

Monday: Let’s Go!

CrossFit Heath – Performance *POOL PARTY* Sunday, Sept.1st 3pm at The Hernandez’s house! (Details coming soon) 2019 Crossfit Games Open: Starts October 10th! Metcon Metcon (AMRAP – Rounds and Reps) Open 12.3 AMRAP X 18 15 Box Jumps 24/20 12 Push Press 115/75 9 Toes to Bar Accessory: OPTIONAL Metcon (No Measure) 3 Rounds NOT…

Saturday

CrossFit Heath – Performance Metcon Metcon (Time) Teams of 3: 150/135 Calorie Bike 150 Push Ups 75 KBS 70/53 150 TTB 75 Wall Balls 30/20 150 KB Lunges 70/53 150/ 135 Calorie Row

Flex Friday

CrossFit Heath – Performance Metcon Metcon (Time) For Time: 800m Row 3 Rounds 15 Clean and Jerks 135/95 15 Box Jumps Over 24/20 800m Run Accessory: OPTIONAL Metcon (No Measure) 3 Rounds NOT for time: 10 Banded Jumping squats 15 Banded dumbbell strict press 15 Woodchops low to high each side

Thursday: Fitness With Friends

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP X 20 * You go, i go 200m run 5 burpees 15 air squats Accessory: OPTIONAL Metcon (No Measure) 3×10 Curl + shoulder Press + tricep ext. combo (use a pair of DBs) Rest 60sec 3×10 Hip Thrust *w/ barbell…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) Coach Lead Metcon Metcon (No Measure) EMOMX15 Min 1: Flutter Kicks Min 2: Ab Mat Sit Ups Min 3: Glute Bridges Min 4: Knee Ups Min 5: Rest

Wednesday: Wishful thinking

CrossFit Heath – Performance Metcon Metcon (Distance) AMRAP x 10 3 Rounds: 5 HSPU 10 Pull Ups 15 Ab Sit Ups 20/16 Calorie Row/ Bike Remaining time MAX distance HS walk *Bear Crawl Accessory: OPTIONAL Metcon (No Measure) 3 Supersets: 1 Minute D-Ball Hold 20 GHD Sit-ups Rest 2 minutes between.

Tuesday: “drop it like a squat”

CrossFit Heath – Performance Metcon Metcon (Time) For Time: 30 Wall Balls 50 Double Unders 30 Wall Balls 20 BURPEES 30 Wall Balls 50 Double Unders 30 Wall Balls Accessory: OPTIONAL Metcon (No Measure) 2000m Recovery ski erg 2 Rounds: 50′ Sled Pull 20 Hip Extensions 50′ Sled Drag 20 Ball Slams

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) Coach Lead Skill Work Metcon (No Measure) KBS Singles Metcon Metcon (Time) For Time (16 min Time Cap) 100 Singles Then 21-15-9 KBS Box Jumps or Step Ups 800m Run or 50 calorie row/ Bike Then 15-12-9 Pull ups or Ring Rows Box Jumps or Step…