CrossFit – Wed, Jul 17


Heavy Hitters CrossFit – CrossFit

Back Squat (Back squat
Build to a heavy set of 5 reps. With a 2 second pause in the bottom of each rep. )

Metcon (Time)

Conditioning

4 sets

16 box step ups 24/20

8 handstand push ups

16 sit ups

8 clean and jerks 115/75

Rest 2 minutes between sets

*Score is total working time

CrossFit – Tue, Jul 16


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Mash Up

3 rounds

200m run

8 overhead squats 95/65 RX+ 115/75

8 pull ups

8 kettle bell swings 53/35

Rest 2 mins

3 rounds

40 double unders

5 squat snatches 115/75 RX+ 135/95

5 burpees over bar

Rest 2 minutes

3 rounds

100m single arm farmer carry 53/35

10 deadlifts 205/135 RX+ 225/155

10 box jumps 24/20

ModWod

Mash Up

3 rounds

200m run

8 overhead squats (relative weight)

8 jumping/banded pull ups

8 kettle bell swings (relative weight)

Rest 2 mins

3 rounds

80 single unders

5 squat snatches (relative weight)

5 burpees

Rest 2 minutes

3 rounds

100m single arm farmer carry (relative weight)

10 deadlifts (relative weight)

10 box jumps (relative height)

*Score is total working time.

CrossFit – Mon, Jul 15


Heavy Hitters CrossFit – CrossFit

Clean and Jerk (Power Clean and Jerk
Built to a heavy triple for the day)

Metcon (Time)

Conditioning

150 wall balls 20/14

Every time you break, complete

7 toe to bar

8 alternating DB snatches 50/35

9 sit ups

ModWod

150 wall balls (relative weight)

Every time you break, complete

7 knee to elbow/KAHAP

8 alternating DB snatches (relative weight)

9 sit ups

CrossFit – Fri, Jul 12


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

“Bell”

3 Rounds for Time

21 Deadlifts (185/135 lb)

15 Pull-Ups

9 Front Squats (185/135 lb)

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.

He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

CrossFit – Thu, Jul 11


Heavy Hitters CrossFit – CrossFit

Push Jerk (Shoulder to overhead
4 sets of 3 push press + 3 push jerks @65% of your push jerk)

Metcon (No Measure)

Conditioning

16 minute EMOM

1-15/12 cal ski

2-12 overhead squats 95/65

3-35 double unders

4-12 hang power cleans 95/65

CrossFit – Tue, Jul 9


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Mash Up

50-40-30-20-10

Double unders

10-8-6-4-2

Front squats 135/95

Rest 3 minutes

3 rounds

12 push press 115/75

12 alternating goblet lunges 53/35

6 power snatch 115/75

6 burpees

ModWod

Mash Up

100-80-60-40-20

Single unders

10-8-6-4-2

Front squats 135/95

Rest 3 minutes

3 rounds

12 push press (relative weight)

12 alternating goblet lunges (relative weight)

6 power snatch (relative weight)

6 burpees

*Score is total time including rest.

CrossFit – Mon, Jul 8


Heavy Hitters CrossFit – CrossFit

Clean and Jerk (Clean and Jerk
1 power clean from floor + 1 hang clean + 1 front squats + 1 shoulder to overhead
Build to a heavy complex for the day )

Metcon (AMRAP – Reps)

Conditioning

12 minute AMRAP

2-4-6-8-10-12…

Toe to bar

Hand stand push ups

1-2-3-4-5-6..

Power cleans 155/105 RX+ 185/125

ModWod

12 minute AMRAP

2-4-6-8-10-12…

Knee to elbow/KAHAP

Hand release push ups/push ups

1-2-3-4-5-6..

Power cleans (relative weight)

CrossFit – Fri, Jul 5


Heavy Hitters CrossFit – CrossFit

Push Jerk (Shoulder to overhead complex
1 strict press + 2 push press + 3 push jerk
Build to heavy complex)

Metcon (Time)

Conditioning

45-30-15

Wall balls 20/14

Box jumps 24/20

100m single arm KB farmers carry 53/35

ModWod

45-30-15

Wall balls (relative weight)

Box jumps (relative height)

100m single arm KB farmers carry 53/35

CrossFit – Thu, Jul 4


Announcements

Limited Schedule for 4th of July:
8:00 AM class
9:00 AM class
**8:00 AM – 10:00 AM open gym**

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

4th of July WOD

4 rounds

17 kettlebell swings 53/35 RX+ 72/53

7 pull ups RX+ chest to bar

6 power snatch 115/75 RX+ 135/95

Buy Out 400m run

CrossFit – Wed, Jul 3


Announcements

Limited Schedule for 4th of July:
8:00 AM class
9:00 AM class
**8:00 AM – 10:00 AM open gym**

Heavy Hitters CrossFit – CrossFit

Back Squat (Back squat
10 reps, 8 reps, 6 reps, 4 reps , 2 reps building in weight through out sets.)

Metcon (Time)

Conditioning

4 rounds

45 double unders

5 push press 115/75

5 over head squats 115/75

20 box step ups 24/20

ModWod

4 rounds

45 double unders

5 push press (relative weight)

5 over head squats (relative weight)

20 box step ups (relative height)