News & Events

Fitness Heroics – CrossFit

Yoga/Mobility

Cartwheels and High Fives………………Just kidding

Foam Roll

-Lats

-Triceps

Warm-up

Push Jerk Warm Up (Foot/Hip Work) (No Measure)

1. Mark feet @ Hip and squat width

2. Down and Finish

3. Drop Squat

4. Push Jerk

Weightlifting

Push Jerk (10-8-6-4-2-2-2-2-2-2-2 ALL OF THE 2’s!!!)

WOD

Why we dislike gingers (AMRAP – Rounds and Reps)

14 minute Merry go round of shoulders (it’s an AMRAP)

8 Strict Press

10 Push Press

12 Thruster

Cash Out

Accumulate 2 minutes of L-Sit or L-Hang holds

Fitness Heroics – CrossFit

Whats cardio?

Yoga/Mobility

-Down Dog

-Warrior 1

-Down Dog

-Triangle

-Reverse Triangle

Warm-up

Hips/Hams (No Measure)

2 Rounds

50 jump ropes

Inch Worm (down gym)

Perfect Stretch (down gym)

Weightlifting

Power Lifting Total (Total Weight)

Back Squat (5×5)

Bench Press (5×5)

Deadlift (5×5)

Cash Out

All of the sit-ups…70…70 sit-ups

Fitness Heroics – CrossFit

Yoga/Mobility

-Glutes on Box

-Partner Hip Flexor/Quad

Warm-up

OHS 8 AMSAP (No Measure)

8 Minute AMSAP

(As Many Stretches As Possible)

with a PVC Pipe or Band

10 Back Squats

10 Wide Grip Press

10 Pass Throughs

10 Overhead Squats

WOD

Row Run Cardio (Time)

20 minute time cap

Row 750

Run 1/4 mile

Row 500

Run 1/2 mile

Row 250

Run 3/4 mile

Cash Out

Ring Rows (3x Max Effort)

Pull-ups (3x Max Effort)

Pull-up strength progression (3x Max Effort)

All Strict Pull-ups

5 Chin above the bar

5 Chest to bar

5 Explosive Pull-ups (releasing hands from bar at top and re gripping)

5 Clapping Pull-ups

5 Strict Bar Muscle-ups

25 reps total
Record each set in comments.

Fitness Heroics – CrossFit

Yoga/Mobility

-Forearms/Biceps

Warm-up

10 min AMSAP (General) (No Measure)

10 minute AMSAP

(As Many Stretches As Possible)

Run to racetrack and back

14 Pass throughs w/ band

Perfect Stretch down gym

Gymnastics

OPTIONS GALORE!

Ring Rows (3x Max Effort)

Pull-ups (3x Max Effort)

Muscle-ups (3x Max Effort)

Bar Muscle-ups (3x Max Effort)

WOD

1/10/2015 (Time)

21-15-9

Deadlifts @ 50% 1 Rep Max

Pull-ups

RX+:

Chest-2-Bar Pull-ups

Deadlift, 55% 1 Rep Max
Me: Are you kidding me?!?!

Alter Ego ME: No I am not “jk’ing you.” Grow up Grant.

ME: NEVERRRRRRR!!! (diving roll to PVC pipes and start tossing them like spears at Alter Ego ME)

Alter Ego ME: PVC PIPES MY ONLY WEAKNESS! How did you know?

ME: Cause I know everything there is to know about you.

Alter Ego ME: bleh (thats a death bleh)

Triumphant music begins to play and in walks Jennifer Lawerence, slaps me in the face and I get back to being Batman.

THE END

PS 12 minute cap

Cash Out

Izzy Strong (Time)

100 Back Squats, 25% 1 Rep Max

I suggest doing 10 sets of 10.

RX+: 35% 1 Rep Max