Uncategorized
4/4/2017
Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
4 Minutes of Agony
Warm-up
Thruster Warm up (No Measure)
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
Skill/Strength
Pull-ups (3x ME Strict)
WOD
Metcon (Time)
Five rounds for time of:
Row 500 meters
135/95 pound Thruster, 7 reps
4/3/2017
Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Banded Hamstrings
Pigeon pose
Warm-up
Warm Up Deadlifts (No Measure)
2 Rounds
6 Burpees
12 Stiff Leg Deads
12 Regular Dead lifts
12 Good morning
Skill/Strength
Bench Press (3×5)
WOD
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
RX: 365/255
RX+: 405/285
Superhero Training
Back Squat (3×5)
Stiff Leg Deadlifts (3×5)
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.
4/1/2017
Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
3 Minutes of Jump Rope
4 Minutes of Agony 🙂
Warm-up
Snatch Complex Warm up (No Measure)
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
Skill/Strength
Snatch complex EMOM (AMRAP – Rounds and Reps)
10 min EMOM
1 power snatch + 1 squat snatch
Every min on the minute perfrom the above complex
Rx: as written
Rx+: make 4 weight increases at any point in the EMOM
WOD
There is Open Gym at 8am and Class at 9am. WOD will post in the AM.
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
3/31/2017
Fitness Heroics – CrossFit Epically Awesome
Warm-up
CrossFit Warm-up 2 (No Measure)
3 Rounds 10-15 Reps of:
Pass thru’s w/ PVC
Overhead Lunges w/ PVC
Sit-ups
Plank 1 Minute
Push-ups
Active Shoulders
WOD
Todays WOD is brought to you by Lloyd Harris. Always ensuring you have no idea where his accent is from.
Rowing Annie (Time)
50-40-30-20-10
Cal Row
Sit-ups
RX+: weighted sit-ups, 35/25
Yoga/Mobility
3/30/2017
Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Jump Rope 4 Minutes
Couch Stretch
Warm-up
KB/Cardio Warm-Up (No Measure)
8 Minute Intervals
1. Jump Rope
2. Air Squats
3. Jump Squats (Its not burpees)
4. KB Swings
Repeat
Skill/Strength
Back Squat (10 Rep Max)
WOD
Metcon (Time)
150 KB Swings OH, 62/44
Every time you stop 5 Thrusters,
RX: 105/75
RX+: 135/95