WOD

Fitness Heroics – CrossFit

Q & A Night Wednesday @ 7pm

In’s

30 Box Jumps

Yoga/Mobility

Foam Roll

-Lats

-Shoulders

Warm-up

Stationary #1 (No Measure)

8 Min AMSAP

30 Seconds of Jumping Jacks

4 Inch Worm Burpees

4 Perfect stretches

Skill/Strength

10 minutes

Working on Muscle-up Transitions

WOD

4/28/2015 (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Muscle-ups

10 Kettlebell Swings

20 Double Unders

Scaled:

Muscle-up Transitions

KB Swings, any weight

60 Singles

RX:

Muscle-ups

KB Swings, 53/35

Double Unders

RX+:

Muscle-ups

KBS, 62/44 Overhead

20 Double Unders

Out’s

30 Ring Rows

Fitness Heroics – CrossFit

In’s

200 Jump Rope

(Encourage you to use this time to work on double unders)

Yoga/Mobility

-Upright Titanic Full Nelson

Warm-up

Stationary #2 (No Measure)

8 Minute AMSAP

20 Pass thrus

10 Overhead Squats w/ Band

5 Push-ups

Skill/Strength

Bench Press (5 sets of 5 reps @ 85% of 5RM)

WOD

4/27/2015 (Time)

5 Rounds

10 Wall Ball, 20/14

10 Burpees

Scaled:

Any height of target

Any weight

Ker Flops

RX:

20/14 to 10/9

Ker Flops

RX+:

20/14 to 11/10

Ker Flops

Fitness Heroics – CrossFit

On Monday April 27th there will be NO Morning Classes or OPEN GYM. There will be evening Open gym and classes as scheduled.

In’s

Couch Stretch

Roll QL

Stretch Glutes

Yoga/Mobility

Foam Roll

-IT Bands

-Calves

Warm-up

Yoga Warm Up 2 (No Measure)

-Forward Triangle

-Triangle

-Reverse Triangle

-Down Dog

-Pidgeon

Skill/Strength

Shoulder Press (5-4-3-2-2-1-1-1)

13 minutes

WOD

12/30/2014 (Time)

15 Minute Cap

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

Shoulder-2-Overhead

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

Push-ups

Scaled:

S-2-OH, 50%-54% of 1 RM Strict Press

Modified Push-ups

RX:

S-2-OH, 55%-59% of 1 RM Strict Press

Push-ups

RX+:

S-2-OH, 60%-65% of 1 RM Strict Press

Push-ups w/ feet on plate

Out’s

50 Tricep extensions on rings

Fitness Heroics – CrossFit

In’s

Quad Smash

Yoga/Mobility

VOODOO FLOSS

Knees

Warm-up

Stationary #3 (No Measure)

8 Min AMSAP

6 Jump Squats

6 Perfect Stretches

6 Inch Worm Burpees

Skill/Strength

Working on Pistol form.

Pistols (Max reps in 1 minute)

Record lowest number

1 Minutes of pistols

30 Seconds of rest

x3

WOD

Izzy EMOM (Weight)

15 Minute E-90-SOS

10 Back Squats every 90 seconds

Increasing in weight every 90 seconds until failure or the time is completed.

Your score is the heaviest weight done successfully PLUS every 2 reps added onto your score as 1lb. 2 reps = 1lb

Scaled:

Any Weight

RX:

95/75

RX+:

115/85

Out’s

50 Leg tosses w/ Partner

Fitness Heroics – CrossFit

In’s

Run 1/2 mile

Yoga/Mobility

-Quads

-Psoas

w/ band

Skill/Strength

Deadlift (1 Rep Max)

16 minutes to find it

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

Out’s

lacrosse ball roll QL

60 Toes-2-bar

Fitness Heroics – CrossFit

In’s

100 Sit-ups

Yoga/Mobility

Foam Roll Lats

Chest w/ band

Warm-up

9 Min Int (No Measure)

3 rounds of 1 minute intervals

High Knees

Up-Downs (Burpees w/o push-up)

Down Dog OR Forward Fold

Skill/Strength

Ring Dips (3 sets)

Record total number of reps from ALL 3 sets.

RX+: Do a muscle-up to initiate dips

WOD

4/21/2015 (Push/Element) (AMRAP – Rounds and Reps)

20 Min EMOM

Odd – Row 15 Calories

Even – 15 Burpees

Scaled: Damper on 7-8

Ker Flops

RX:

Damper on 9-10

Strict burpees

RX+:

Damper on 9-10

Strict over rower burpees

Out’s

50 Leg Raises