Grant McHaney

Fitness Heroics – CrossFit

Yoga

Reverse Triangle pose

3 x 1 minute

Warm-up

Warm up 2 (No Measure)

2 Rounds

Broad Jumps (length of gym)

20 Pass throughs

10 Sit ups

Weightlifting

Bench Press (5×10)

Shoulder Press (5×15)

Ring Push-ups (3 sets of Max Effort)

Cash Out

2k Row (Time)

Max Effort 2k Row

Fitness Heroics – CrossFit

Warm-up

The reckoning (No Measure)

10 minutes of jump rope

Every minute on the minute preform 1 Burpee

Metcon

JANET (AMRAP – Rounds)

With a 35 minute running Clock

(0:00-10:00)

18-12-6

Deadlifts, 155/75

Box Jumps, 24/20

Then…(10:00-20:00)

Ascending ladder adding 3 reps every round

3,6,9,12,15,18,21,24…Ect.

Bar over Burpees

Shoulder-2-Overhead, 95/45

Then…(20:00-35:00)

15 Min AMRAP

30 Double Unders

20 Wall Balls, 20/12

10 Ground-2-Overhead, 94/45

Please remember that this Saturdays 12/13, times have changed to:
CrossFit @ 4pm
Open Gym @ 5pm

Fitness Heroics – CrossFit

When someone asks how many snatches we did this day. You tell them “all of the snatches.”

Mobility

Foam Roll

-Quads

-Lats

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Pull (5×10)

Snatch Balance (5-4-3-2-1-1-1)

Squat Snatch (50 Reps for time)

Cash Out

Sit-ups (50 reps)

Howdy ho Fitness Heroes! 🙂
This Saturdays CrossFit Class and Open Gym will be moved to:
Class: 4pm
Open Gym: 5pm

I apologize for having to move the class time. However Janet James is doing her first competition this Saturday in Gulf Breeze! WOOHOO! I will be out at the competition cheering and volunteering for the event.

Here is the address, please come help cheer on Janet:
3106 Gulf Breeze Pkwy, Gulf Breeze, FL 32561

FIRST EVEN STARTS @ 10AM

Thank you for understanding and have an awesome weekend 🙂

Fitness Heroics – CrossFit

Cause Sparkly Unicorn Fun Day (SUFD) would be misleading.

Warm-up

Junk Yard Dog (No Measure)

Junk Yard Dog

10 Jumps over partner

10 Over unders w partner

Weightlifting

Press Complex (5×1)

3 Strict Press

2 Push Press

1 Split/Push Jerk
Never set the bar down.

Sets 1-2 are light

Set 3 is a moderate weight

Sets 4-5 are heavy

WOD

Pathway Conditioning (AMRAP – Reps)

3 Rounds going for calories

3 Minutes Rower sprints

Rest 2 Minutes

THEN…

3 Rounds going for reps

90 Seconds (1.5 Minutes) of Box Jumps, 30/24

Rest 90 Seconds

THEN…

3 Rounds going for reps (double under = 2 reps, singles = 1 rep)

30 Seconds of Jump rope

Rest 1 Minute
Your score is the total number of reps and calories added together.

Cash Out

Wall Walks (10 reps)

Starting in the push-up position walk your feet up the wall and your chest as close to the wall as possible.
1 rep is up the wall and a controlled descent.