Flex Friday

CrossFit Heath – Performance Metcon Metcon (Time) FOR TIME: (16 Minute Cap) 100 Double-Unders (or 100 double-taps) Then 21-15-9 KBS (70/53lb) Box Jumps (24/20) 800m Run (Or 60/50 Calorie Row/Bike) Then 15-12-9 Pull-Ups (or ring rows) Box Jumps (30/24) 100 Double-Unders (or 100 double-taps) Accessory: OPTIONAL Metcon (Weight) 4 X 100′ sled pulls, rest 1:1…

Bring-A-Friend-Day

CrossFit Heath – Performance Skill Work Metcon (No Measure) Alternating OTM X 12 (6 Rounds) Odd – 4 Power Cleans (or 15 KBS) Even- 10 HSPU (Or seated Dumbbell Press) *Build in weight on the power cleans Metcon Metcon (Time) “Ocho Loco” Teams of 2: 8 Rounds (4 each) For Total Time: 8 Calorie Bike/Row…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 200m run roman soldiers PVC good mornings figure 8s pass throughs push up to down dog 10- ring rows 10- air squats 10- sit ups 200m run Skill Work Metcon (No Measure) Shoulder press dips push press Metcon Metcon (AMRAP – Reps) Tabata (20 sec of…

Washboard Wednesday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) 18 Minute AMRAP 12 Alternating Dumbbell Snatch 12 Dumbbell Box Step Ups 20 Abmat Sit-ups 2 Rope Climbs (or 6 Rope Lay-downs) 400m Run (or 30/25 Calorie Row/Bike) *Dumbbell Weight: 25% of BW rounded to nearest 5lb *One Round is 50 Reps Accessory: OPTIONAL Metcon (No…

Tuesday

CrossFit Heath – Performance Strength Front Squat 3 Sets/5 Reps @ 75% of Max *If you don’t know your max, AIM for 3 sets of 5 @ 1.5XBW *Or just pick a challenging weight for 5 reps 🙂 Metcon Metcon (Time) For Time, 16 Minute Cap: 20/16 Calorie Row/Bike 10 Squat Cleans @ 50% 20/16…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 200m run roman soliders knee hugs quad stretch samson stretch push up to down dog 3 air squats to broadjump Skill Work Metcon (No Measure) Wall Balls Metcon Metcon (AMRAP – Reps) 10/15 min AMRAP: 21-15-9 medicine ball sit ups wall balls burpees

Move-it Monday

CrossFit Heath – Performance Strength Deadlift Build to a Heavy set of 5 in 12 Minutes Metcon Metcon (AMRAP – Reps) Every 2 Minutes Until Failure: On the 0:00 6 WallBalls (20/14) 6 C2B Pullups (Or Pullups, Ring Rows) On the 2:00 8 WallBalls (20/14) 8 C2B Pullups (Or Pullups, Ring Rows) On the 4:00…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 200m run 3 group warm up :30 Stations: ring rows high knees calf stretch on box – 30 secs of dead hangs butt kickers pigeon stretch – 30 secs of superman on floor broadjumps childs pose on box-30 secs of hollow rocks of floor DTS step…

Happy Saturday!

CrossFit Heath – Performance Metcon Metcon (Time) “Shake Weight” 3 Rounds: 800 Meter Run 21 Toes to Bar (or knee-raises/k2e) 30 Dumbbell Snatches (35/25)

Post Celebration

CrossFit Heath – Performance ***9:30am Class ONLY*** Metcon Metcon (Time) For Time, in teams of 2: 120 Russian KBS 100 Goblet Squats 80 Sumo-deadlift High-Pull 60 Single-arm shoulder-to-overhead (or with dumbbell) 40 Single-arm OHS (or goblet squats again) 20 single-arm Kettle-belll thrusters (or full KBS) *only use one Kettle-bell if able (53/35lb) *if no partner,cut…