Wednesday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Workout Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70#…

Saturday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Group Run Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* Buy-In 800m Run into… 120 Box Jump Overs (24/20) 80 Deadlifts (225/155)|(155/105) into… Cash-Out 800m *P1…

Monday

CrossFit Heath – Performance 60 Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat Following the warm-up, go into your teaching of the Clean and Jerk! Strength Clean and Jerk (3RM) ON A 20:00 RUNNING CLOCK… Find 3RM Clean…

Saturday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 400m Group Run Into… 3 SETS (8:00 Cap) 10 Slow Single DB Sumo RDL 8 Single DB Front Squat 6 Push-Ups 4 Burpees Workout Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees…

Thursday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups 50…

Saturday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) Team Warm Up x10 100 Meter run you go I go set up station Workout Metcon (AMRAP – Rounds and Reps) For Time Filthy Fifty squared (partners-you go I go) 100 cal row 100 box jumps 24 100 jumping pull ups 100 kbs 53/35 100 walking…

Saturday

CrossFit Heath – Performance 60 Workout Warm-up (No Measure) WARM-UP 3 rounds: 100 m run 10 KBS (light) 10 air squats 10 box step ups 10 push ups Metcon (Time) Partner WOD 200 m run 100 KBS (American) 53#/35# 200 m run 90 Air squats 200 m run 80 wall balls 20#/14# 200 m run…

SATURDAY

CrossFit Heath – Performance 60 Warm-up (No Measure) Warm-Up 4 min amrap: :15 jumping jacks :15 air squats :15 mountain climbers :15 lunges Metcon (Time) In teams of two… 200m plate run* 100 plate ground to overhead** 100 plate walking lunges 100 plate box step-ups 24/20 200 m plate run 100 plate box step-ups 100…

Saturday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Workout Metcon (Time) FOR TIME 200m Plate Run (Athlete Choice) 50 Plate Ground to Overhead 50 Plate Walking Lunges* 200m Plate Run 50…

CrossFit Kids/Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up (No Measure) Warm Up: 400m Run INTO AMRAP x 5: 5 Inch Worm + Push Ups 10 Spiderman Stretch 10 Slam Ball G2OH 20 Lunges Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 20 – KBS 20 – Slam Ball Russian Twists 20 – Slam Balls Rest 2:00…