CrossFit – Fri, May 24


Announcements

SIGN UP NOW – PILATES & PUPS

PHOTO-2024-05-22-11-30-35.jpg

MEMORIAL DAY MURPH SCHEDULE- ** please reserve your spot on WODify ** DROP INS WELCOME
5:00 AM (35person limit)
6:30 AM (35 person limit)
8:00 AM (35 person limit)
6:00 PM (35 person limit)

SIGN UP NOW- 2024 CROSSFIT KIDS

CrossFit Kids Summer Sessions

Session 1: June 10th- July 4th, 2024

Session 2: July 15th- August 8th, 2024

Time: 9:30-10:25am
Event Address: Heavy Hitters CrossFit 802 Industry Way, El Centro
Contact us at theresacerdanutrition@gmail.com

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Partner WOD (split work evenly/1 works,1 rests)

50 cal ski buy in

30 toe to bar

30 hang power cleans 115/75

30 burpee box jumps 24/20

30 front rack lunges 115/75

30 pistols

30 KBSDLHP 53/35

400m run together buy out

CrossFit – Thu, May 23


Announcements

SIGN UP NOW – PILATES & PUPS

PHOTO-2024-05-22-11-30-35.jpg

MEMORIAL DAY MURPH SCHEDULE- ** please reserve your spot on WODify ** DROP INS WELCOME
5:00 AM (35person limit)
6:30 AM (35 person limit)
8:00 AM (35 person limit)
6:00 PM (35 person limit)

SIGN UP NOW- 2024 CROSSFIT KIDS

CrossFit Kids Summer Sessions

Session 1: June 10th- July 4th, 2024

Session 2: July 15th- August 8th, 2024

Time: 9:30-10:25am
Event Address: Heavy Hitters CrossFit 802 Industry Way, El Centro
Contact us at theresacerdanutrition@gmail.com

Heavy Hitters CrossFit – CrossFit

Power Snatch (Power snatch
3 sets of 5 reps
Your choice of touch and go or unbroken )

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

5 push jerks 135/95

10 push ups

15 back squats 135/95

25 double unders

ModWod

14 minute AMRAP

5 push jerks (relative weight)

10 mod push ups

15 back squats (relative weight)

50 single unders

CrossFit – Wed, May 22


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Core Work

12 min EMOM

1- max tuck ups

2- :45 second hollow hold

3- rest

https://m.youtube.com/watch?v=NBwz02SXl6Q

Rest 5-7 minutes

Conditioning

4 rounds

20 walls balls 20/14

10 kettle bell swings 53/35

3 power cleans 135/95

ModWod

4 rounds

20 walls balls (relative weight)

10 kettle bell swings (relative weight)

3 power cleans (relative weight)

CrossFit – Tue, May 21


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Mash Up

8 minute AMRAP

200m run

8 handstand push ups

8 deadlifts 225/155

Rest 3 minutes

8 minute AMRAP

20 box step ups 24/20

7 squat snatches 135/95

7 pull ups

Rest 3 minutes

8 minute AMRAP

100m KB Farmers carry 53/35

7 barbell push press 115/75

7 bar facing burpees

ModWod

8 minute AMRAP

200m run

8 hand release push ups

8 deadlifts (relative weight)

Rest 3 minutes

8 minute AMRAP

20 box step ups (relative height)

7 squat snatches (relative weight)

7 banded/jumping pull ups

Rest 3 minutes

8 minute AMRAP

100m KB Farmers carry (relative weight)

7 barbell push press

7 burpees

CrossFit – Mon, May 20


Heavy Hitters CrossFit – CrossFit

Overhead Squat (Deload week
Overhead squat
3-4 sets of 8 reps @65%

Superset with :20 second wall sit)

Metcon (Time)

Conditioning

5 rounds

12 DB snatches 50/35

6 toe to bar

35 double unders

ModWod

5 rounds

12 DB snatches (relative weight)

6 knee to elbow/KAHAP/2X sit ups

70 single unders

CrossFit – Fri, May 17


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Buy in 30 cal ski

21-15-9

Power cleans 115/75

Burpees over bar

Buy out 400m run

Rest 2 minutes

Buy in 30 cal ski

15-12-9

Front squats 135/95

Handstand push ups

Buy out 400m run

*Score is total time including rest

CrossFit – Thu, May 16


Heavy Hitters CrossFit – CrossFit

Snatch (Snatch Complex
1 power snatch + 1 hang squat snatch + 1 squat snatch
Build to a heavy complex for the day, done as 3 single reps. )

Metcon (Time)

Conditioning

75 double under buy in

40 pull ups

30 back squats 135/95

20 sumo deadlift high pulls 53/35

10 burpee box jumps 24/20

75 double under buy out

ModWod

150 single under buy in

40 banded/jumping pull ups

30 back squats (relative weight)

20 sumo deadlift high pulls (relative weight)

10 burpee box jumps (relative height)

150 single under buy out

CrossFit – Wed, May 15


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

12 minute EMOM

1- 14-16 DB Russian twists

2- Max hollow hold

3- 14-16 bicycle crunches

Bicycle Crunches

https://m.youtube.com/watch?v=1we3bh9uhqY

Rest 7-10 minutes

Conditioning

15-12-9-6

Deadlifts 225/155

30-24-18-12

Push ups

ModWod

15-12-9-6

Deadlifts (relative weight)

30-24-18-12

Mod Push ups

CrossFit – Tue, May 14


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Mash Up

3 rounds

9 squat cleans 135/95

9 toe to bar

200m run

Rest 2 minutes

3 rounds

7 shoulder to overhead 135/95

14 kettle bell swings 53/35

200m run

Rest 2 minutes

3 rounds

5 front rack lunges 135/95

3 wall walks

15 wall balls 20/14

ModWod

Mash Up

3 rounds

9 squat cleans (relative weight)

9 knee to elbow/KAHAP/2X sit ups

200m run

Rest 2 minutes

3 rounds

7 shoulder to overhead (relative weight)

14 kettle bell swings (relative weight)

200m run

Rest 2 minutes

3 rounds

5 front rack lunges (relative weight)

3 mod wall walks

15 wall balls(relative weight)

*Score is total time including rest.

CrossFit – Fri, May 10


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

5 rounds for time

100m farmers carry 53/35 (switch at halfway)

15 wall balls 20/14

10 burpees over bar

3 power clean 185/115 RX+ 205/125

ModWod

5 rounds for time

100m farmers carry (relative weight)(switch at halfway)

15 wall balls (relative weight)

10 burpees

3 power clean (relative weight)