Grant McHaney

Fitness Heroics – CrossFit

New Raffle/Challenge starts Next Week Feb. 16th

Yoga/Mobility

Yoga Warm Up (No Measure)

-Forward Fold

-Down Dog

-Warrior 2

-Side Warrior

-Reverse Warrior

-Forward Fold

Weightlifting

Front Squat (Pick one Rep Scheme)

8-6-4-2-2-1-1-1

OR

6 Sets of 10

12 Minutes

WOD

The Wind Crusher (Short/Legs) (AMRAP – Rounds and Reps)

12 Minute AMRAP

Scaled:

Cash In, 20 Sit-ups (using hands)

8 Front Rack Lunges, Any weight

8 Burpees (Ker Flops)

RX:

Cash In, 20 Sit-ups Strict

8 Front Rack Lunges, 95/75

8 Burpees (Strict Push-up)

RX+:

Cash In, 20 Knees-2-Elbows

8 Front Rack Lunges, 115/85

8 Over the Bar Burpees (Strict Push-up)

Cash Out

50 Iron Mikes

Fitness Heroics – CrossFit

Yoga @ 11am!!!!!

Yoga/Mobility

Foam Roll

-Upper Hamstring

Warm-up

()

Weightlifting

Bent Over Row (6×5)

Back flat with torso and legs tight.

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
AGONY!!!!!!

Fitness Heroics – CrossFit

Only Easy day was Yesterday

Yoga/Mobility

Foam Roll Lats

Gentle Low Back Twist

Lots and lots of stretching

Warm-up

8 Min AMSAP (Shoulders) (No Measure)

8 Min AMSAP

Perfect Stretch Down Gym

Bear Crawl Down Gym

20 Pass Throughs

Weightlifting

Bench Press (6×5)

Make sure you have a spotter on heavy SETS 🙂

2 Sets of heavy for 5 Reps

10 Minutes

Close Grip Bench Press (6×5)

Hands inside shoulder width.
Do a lot less weight then regular bench.

Get a spotter sooner then you think

10 Minutes

Metcon

2/06/2015 (Push Short) (AMRAP – Rounds and Reps)

10 Minute AMRAP

Scaled:

10 Kettle Bell Push Press, any weight

10 Step-ups, any height

RX:

10 Kettle Bell Push Press, 53/35

10 Box Jumps,24/20

RX+:

10 KB Push Press, 62lb/44

10 Batman Box Jumps, 30/24

Cash Out

Hold a Superman Position for 3 Minutes

Fitness Heroics – CrossFit

The Ginger knows no mercy

Yoga/Mobility

Foam Roll

-Lats

-Triceps

Warm-up

The reckoning (No Measure)

10 minutes of jump rope

Every minute on the minute preform 1 Burpee

Weightlifting

Stiff Leg Deadlifts (6×10)

Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.

WOD

Row/KBS (Short Med) (Time)

Cash in is 20 Goblet Squats

THEN…

3 Rounds

500 Meter Row

21 Kettle Bell Swings

500 Meter Row

15 Kettle Bell Swings

500 Meter Row

9 Kettle Bell Swings

THEN…

Cash out is 20 Goblet Squats

Scaled:

Swings to above eye level, any weight

Row any level

RX:

Swings above eye level, Overhead, 53/35

Row damper 7 or higher

RX+:

Swings Overhead, 62/44

Row damper on 10 (cause it doesn’t go to 11)

Time Cap 12 minutes
I don’t have a clever name for this one

Cash Out

STRETCH SOMETHING THAT HURTS

Fitness Heroics – CrossFit

Yoga/Mobility

Lacrosse Ball Roll Upper Back

Warm-up

Hips/Hams (No Measure)

2 Rounds

50 jump ropes

Inch Worm (down gym)

Perfect Stretch (down gym)

WOD

>:( Gingers (Long Pull) (Time)

30 Minute Cap

Scaled:

300 Jump Rope (Single=1 Doubles=2)

100 Sit-ups using hands

100 Modified Pull-up or Ring Rows

RX:

100 Double Unders

100 Sit-up (Fingers interlocked on top of head)

100 Pull-ups Kipping or Butterfly

RX+:

200 Double Unders

150 Sit-ups (hands interlock on top of head)

100 Strict Pull-ups
Someone asked me if I ever create Workouts, try them and think “This was a bad idea.” Yes I have…but this isn’t one of those times 🙂 muhahahaha

Cash Out

Roll Upper Back with Foam Roller

2/3/2015

February 2, 2015 by Grant McHaney

Fitness Heroics – CrossFit

Yoga/Mobility

Foam Roll

-Lats

-Couch Stretch

Warm-up

Shoulder 10min AMSAP (No Measure)

Inch Worm Down Gym

Burpee Broad Jumps down gym

20 Pass throughs

Weightlifting

Shoulder Press (1 Rep Max)

Either going for a 1 Rep Max

OR

6 Sets of 10

WOD

12/30/2014 (Time)

20 Minute Cap

11-10-9-8-7-6-5-4-3-2-1

Shoulder-2-Overhead

1-2-3-4-5-6-7-8-9-10-11

Push-ups

Scaled:

S-2-OH, 50%-54% of 1 RM Strict Press

Modified Push-ups

RX:

S-2-OH, 55%-59% of 1 RM Strict Press

Push-ups

RX+:

S-2-OH, 60%-65% of 1 RM Strict Press

Push-ups w/ feet on plate

Cash Out

Ring Dips

OR

Assisted Ring Dips

100 reps

Grant McHaney

Fitness Heroics – CrossFit

Yoga/Mobility

Yoga Warm Up (No Measure)

Weightlifting

Front Squat (Pick one Rep Scheme)

WOD

The Wind Crusher (Short/Legs) (AMRAP – Rounds and Reps)

Cash Out

Fitness Heroics – CrossFit

Yoga/Mobility

Warm-up

()

Weightlifting

Bent Over Row (6×5)

WOD

Helen (Time)

Fitness Heroics – CrossFit

Yoga/Mobility

Warm-up

8 Min AMSAP (Shoulders) (No Measure)

Weightlifting

Bench Press (6×5)

Close Grip Bench Press (6×5)

Metcon

2/06/2015 (Push Short) (AMRAP – Rounds and Reps)

Cash Out

Fitness Heroics – CrossFit

Yoga/Mobility

Warm-up

The reckoning (No Measure)

Weightlifting

Stiff Leg Deadlifts (6×10)

WOD

Row/KBS (Short Med) (Time)

Cash Out

Fitness Heroics – CrossFit

Yoga/Mobility

Warm-up

Hips/Hams (No Measure)

WOD

>:( Gingers (Long Pull) (Time)

Cash Out

Fitness Heroics – CrossFit

Yoga/Mobility

Warm-up

Shoulder 10min AMSAP (No Measure)

Weightlifting

Shoulder Press (1 Rep Max)

WOD

12/30/2014 (Time)

Cash Out

contact us today