WOD

Fitness Heroics – CrossFit

In’s

100 Double Unders

Yoga/Mobility

-Couch Stretch

-Hip Flexors

-Hamstrings

-Calves

Warm-up

Row 2,500 meters @ talking pace

WOD

4/15/2015 (Weight)

14 minute ETMOM

12 Weighted lunges

Scaled:

any weight starting weight

RX:

45/35 starting weight

RX+:

Overhead 45/35 starting

Out’s

200 double unders

Fitness Heroics – CrossFit

Yoga/Mobility

-Chest

-Forearms

Warm-up

9 min int. #2 (No Measure)

3 rounds of 1 minute intervals

Lion King Lunges

Running High Knees

Stretch

Skill/Strength

Muscle-up transitions

Muscle-ups (3 sets)

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Fitness Heroics – CrossFit

In’s

50 Pass thru’s

Yoga/Mobility

-Chest

-Triceps

-Lats

Warm-up

15 min cardio (No Measure)

5 minutes jump rope

5 minutes running

5 minutes burpees

Skill/Strength

Push Press (5 sets of 5 reps @ 85% 5 Rep Max)

Out’s

2/06/2015 (Push Short) (AMRAP – Rounds and Reps)

10 Minute AMRAP

Scaled:

10 Kettle Bell Push Press, any weight

10 Step-ups, any height

RX:

10 Kettle Bell Push Press, 53/35

10 Box Jumps,24/20

RX+:

10 KB Push Press, 62lb/44

10 Batman Box Jumps, 30/24

Fitness Heroics – CrossFit

In’s

50 Power Cleans w/ only a barbell working on form

Yoga/Mobility

-Calves

-Inner thighs

Warm-up

Stationary #7 (No Measure)

6 Minute AMSAP

8 Jump Squats

8 Lion King Lunges

8 Split Stretch

Skill/Strength

Box Jump 1 Rep (Distance)

Max height on 1 rep Box Jump
13 minutes

WOD

5/4/2015 (AMRAP – Rounds and Reps)

18 min AMRAP

7 Box Jumps

7 Toes-2-bar

7 Air Squats

Scaled:

any height

hanging leg raise

Air Squats

RX:

24/20 Box

Toes-2-bar

Air Squats

RX+:

30/24 box

Toes-2-bar

Pistols

Out’s

3 minute superman hold

Fitness Heroics – CrossFit

In’s

40 Med Ball Slams

Yoga/Mobility

Triceps w/ Band

Tricep Sheer

Warm-up

Stationary #3 (No Measure)

8 Min AMSAP

6 Jump Squats

6 Perfect Stretches

6 Inch Worm Burpees

WOD

4/30/2015 (AMRAP – Rounds and Reps)

25 Minute AMRAP

10 Box Jumps

10 Push-ups

10 Kettlebell Push Press

Run to Bob Sikes and back

Scaled:

Box Jumps any height

Mod Push-ups

Any weight

RX:

Box Jumps 24/20

Strict Push-ups

KB 44/24

RX+:

Box Jumps 30/24

Clapping Push-ups

KB 53/35

Out’s

Bench Press (5 sets of 5 @ 65% of 1RM)

Fitness Heroics – CrossFit

Q&A tonight @ 7pm

In’s

50 Pass thrus

Yoga/Mobility

-Glutes

-Calves

Stretching w/ band

-Hamstrings

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

WOD

Squat Snatch (5 sets of 5 @ 65% 1RM)

15 minutes

Out’s

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups