News & Events

Fitness Heroics – CrossFit

Yoga/Mobility

-Titanic

10 min AMSAP (No Measure)

10 minute AMSAP

(As Many Stretches As Possible)

Run to racetrack and back

14 Pass throughs w/ band

Perfect Stretch down gym

Weightlifting

Bench Press (5×10)

Close Grip Bench Press (5×10)

Hands inside shoulder width.

WOD

Gluteator (Time)

4 Rounds for time:

10 Right Arm KB Swings, 53/35

10 Left Arm KB Swings, 53/35

Run to Racetrack and back

RX+:

KB Swings, 62/44

Run w/ Kettlebell

Cash Out

Accumulate 5 minutes of holding a plank on your hands.

Fitness Heroics – CrossFit

Challenge begins tomorrow

Warm-up

Hips/Hams (No Measure)

2 Rounds

50 jump ropes

Inch Worm (down gym)

Perfect Stretch (down gym)

Weightlifting

Pendlay Row (5x 10)

WOD

End of the World (Time)

(35 Min Cap)

3 Rounds for time

40 Calorie Row

200 Jump Rope, Singles=1 Doubles=2 Triples=3

Run to Racetrack and back

Fitness Heroics – CrossFit

Challenge starts Jan. 1

Mobility

Foam Roll

-Triceps

-Lats

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

Metcon

12/30/2014 (Time)

20 Minute Cap

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

Shoulder-2-Overhead, 95/65

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

Push-ups

RX+: Shoulder-2-Overhead, 115/75

Push-ups w/ feet on plate

Cash Out

-50 Torso Twists

Fitness Heroics – CrossFit

Don’t wait for New Years to get started on your goals. Start now.

Yoga

-Yoga Squat

Warm-up

Burgener Clean Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

Weightlifting

Stiff Leg Deadlifts (5x 10 reps)

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.
Sets 1-2 are light weight

Set 3 is medium weight

Sets 4-5 are heavy weight

Front Squat (5x 10 reps)

WOD

12/29/2014 (Time)

21-15-9 (12 minute cap)

Squat Cleans, 115/75

Pull-ups

RX+:

Squat Cleans, 135/95

Chest-2-Bar Pull-ups

Cash Out

-50 Sit-ups

Fitness Heroics – CrossFit

Warm up Step ups (No Measure)

3 Rounds

20 Pass throughs

10 Step ups

10 Overhead squats w/ PVC pipe

Gymnastics

Ring Dips (3x Max Effort)

Metcon

1st WOD ever (Time)

15 Minute Time Cap

100-90-80-70-60-50-40-30-20-10

Single Jumps

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

Burpees

RX Plus:

50-45-40-35-30-25-20-15-10-5

Double Unders

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

Burpee Box Jumps

Cash Out

1000m Row (Time)

Max Effort 1000m Row