News & Events

Fitness Heroics – CrossFit

Sky’s out, thighs out (No Measure)

3 Rounds

10 Stiff Leg deadlifts w/ PVC

10 Lunges

Inch Worm down gym

Weightlifting

Stiff Leg Deadlifts (5×10)

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.
THESE ARE NOT HEAVY

Metcon

Lametown of Ridiculous State (Time)

40-30-20-10

KB Swings, 53/35

Iron Mikes

Sprint to racetrack and back
RX Plus:

KB Swings, 65/44

Iron Mikes w plate, 25/10

Run with plate and KB

Cash Out

Strict Toes-To-Bar (3×10)

Fitness Heroics – CrossFit

Mobility

Chest Stretch on an upright.

Warm-up

Upper Body Warm Up (No Measure)

2 Rounds

Row 300m

10 Push-ups

10 Pull-ups

4 Wall walks

Weightlifting

I love chest day (Total Weight)

Bench Press 4×10

Ring Dips 4×10

Do bench press and then immediately go into the ring dips. Rest 60sec-90sec between sets.

Ring Dips (4×10)

12/8/2014 (Time)

5 Rounds for time:

10 Handstand Push-ups

15 Close Grip Push-ups

OR

5 Rounds for time:

10 Strict Press

15 Incline Ring Push-ups
RX plus:

Deficit Handstand Push-ups

Ring Push-ups

Cash Out

50 Ab mat Sit-ups

I would like to say how much fun it is to have everyone in class through out the day. Thanks to ALL OF YOU for making this place the best place to get those gainz!
Also here is the next installment in photos from my life. This is a photo my mom Laura Jaecks took when we were out looking at antiques. I present the “Darth Lord of Fishery.”

Fitness Heroics – CrossFit

Mobility

Warm-up

Warm Up 5 (No Measure)

2 rounds

Run to racetrack and back

Perfect stretch down the gym and back

10 Pass throughs

Weightlifting

Back Squat (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Burpee Pull Ups

10 Hang Power Clean (135/95)

10 Pistols (Scale KB Goblet Squats)
—–

RX Plus: AKA Crazy, AKA Hero, AKA Epically Awesome, AKA Bruce Wayne, AKA Jedi Master, AKA “I am the Force”

10 min AMRAP

10 Burpee Muscle ups

10 Hang Squat Cleans, (145/105)

10 PISTOLS

Cash Out

Deficit Handstand Push-ups (3 x Max Effort)

Fitness Heroics – CrossFit

Mobility

Titanic Stretch

Quad Smash

Warm-up

Ginger Jedi (No Measure)

3 rounds

10 Air Squats

10 Pull-ups

10 Lunges

10 Push-ups

Weightlifting

Shoulder Press (5×10)

Metcon

1st WOD ever (Time)

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, 24/30

Fitness Heroics – CrossFit

Mobility

VOODOO FLOSS

-Wrists

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

Skill

10 minutes to practice

Second and Third pull with weight.

Weightlifting

Snatch Grip Deadlift (10 min EMOM)

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#