Performance

CrossFit Heath – Performance Rich. Pre order sheet for MURPH T-SHIRTS and TANKS is located at the retail desk! Metcon Metcon (Time) “Jack Squat” 21 – 15 – 9 Front Squat (135/95) Kettlebell Swings (70/53) 400 Meter Run

Fitness

CrossFit Heath – Fitness Metcon Metcon (Time) 21 – 15 – 9 Goblet Squats 53/35 Kettlebell Swings 400 Meter Run

Fitness

CrossFit Heath – Fitness Metcon Metcon (No Measure) 3×20 Med ball twist Rest 45sec between sets Metcon Metcon (Time) 6 Rounds: 6 DB snatches 6 (2) jumping lunges, (1) air squats

Performance

CrossFit Heath – Performance Weightlifting New Weightlifting Power Snatch Build to a Heavy Single Metcon Metcon (Time) “Isabel” For Time: 30 Power Snatches (135/95)

Fitness

CrossFit Heath – Fitness Metcon Metcon (AMRAP – Reps) “Lead Foot” AMRAP 4:
 27/21 Calorie Row
 27 Burpees
 27 DB Rows 
Rest 4 minutes *400m Run Rest the remainder 
AMRAP 4: 
21/15 Calorie Row 
21 Burpees 
21 Ab Mats Sit Ups 
Rest 4 minutes *400m Run Rest the remainder 
AMRAP 4:
 15/9 Calorie Row
 15…

Performance

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) “Lead Foot” AMRAP 4:
 27/21 Calorie Row
 27 Burpees
 27 Chest to Bar Pull-ups 
Rest 4 minutes 
AMRAP 4: 
21/15 Calorie Row 
21 Burpees 
21 Toes to Bar 
Rest 4 minutes 
AMRAP 4:
 15/9 Calorie Row
 15 Burpees
 15 Pull-ups

Performance

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) “Sleep Walk” Teams of 3: 7 Minute AMRAP: 150/100 Calorie Bike Max Overhead Squats (95/65) Rest 3 Minutes 6 Mininute AMRAP: 120/80 Calorie Bike Max Hang Squat Cleans (115/80) Rest 3 Minutes 5 Minute AMRAP: 90/60 Calorie Bike Max Thrusters (135/95)

Performance | Fitness

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) “Spaceship” AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of “Cindy” 1 Rd of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Performance | Fitness

CrossFit Heath – Performance Wayne. THIS SUNDAY – Gym is closed due to Mother’s Day. Metcon Metcon (Weight) “Skippy” On the 3:00 x 5 Rounds: 15 AbMat Sit-Ups 30 Double Unders 15 AbMat Sit-Ups 5 Deadlifts Build in loading on the deadlift. Score is weights used. Put round times in notes.

Performance | Fitness

CrossFit Heath – Performance Metcon Metcon (Time) “Waterlogged” For Time: 1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24″/20″) 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24″/20″) 10 Dumbbell Snatches (50/35) 5 Burpee Box Jumps (24/20″)