CrossFit – Fri, Jun 14


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

EVA STRONG

With a partner, 5 rounds for time of:

24 double-unders (each)

19 toes-to-bars (total)

2 clean and jerks (total)

400-m run (together)

♀ 135 lb ♂ 205 lb

Eva Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.

Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District and held certifications in special education and bilingual education.

In addition to regularly running before school, she also enjoyed hiking, and friends and relatives recall she could be found in her CrossFit gym almost every day after school. Earlier this year, she participated in the CrossFit Open for the ninth time.

CrossFit – Thu, Jun 13


Heavy Hitters CrossFit – CrossFit

Shoulder Press (Strict press
5 sets of 5 reps @ a moderate load)

Metcon (Time)

Conditioning

20-18-16-14-12

Goblet lunges 53/35

Hand release push ups

5-4-3-2-1

Power snatches 115/75

ModWod

20-18-16-14-12

Goblet lunges (relative weight)

Push ups/Mod Push ups

5-4-3-2-1

Power snatches (relative weight)

CrossFit – Wed, Jun 12


Heavy Hitters CrossFit – CrossFit

Back Squat (Back Squat
Death by Back Squat (10 minute EMOM)
Choose a weight and stick to it for all 10 rounds, first round is 3 reps and add 1 rep every minute. Last round is 12 reps, if you fail a round at any point restart at 3 reps the following minute. )

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

200m run

15 kettle bell swings 53/35

12 sit ups

9 push press 95/65

ModWod

14 minute AMRAP

200m run

15 kettle bell swings (relative weight)

12 sit ups

9 push press (relative weight)

*200m run is 1 rep

CrossFit – Mon, Jun 10


Announcements

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

Clean and Jerk (Clean and jerk
3 sets of 5 clean and jerks
Moderate load, real percentage work will start next week. These do not have to be touch and go. )

Metcon (Time)

Conditioning

4 Rounds

40 double unders

8 handstand push ups

12 single DB push press (6 left/6 right) (55/35)

12 front squats 115/75

ModWod

4 Rounds

80 single unders

8 hand release push ups

12 single DB push press (6 left/6 right) (moderate weight)

12 front squats (moderate weight)

CrossFit – Sun, Jun 9


Announcements

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

Clean and Jerk (Clean and jerk
3 sets of 5 clean and jerks
Moderate load, real percentage work will start next week. These do not have to be touch and go. )

Metcon (Time)

Conditioning

4 Rounds

40 double unders

8 handstand push ups

12 single DB push press (6 left/6 right) (55/35)

12 front squats 115/75

ModWod

4 Rounds

80 single unders

8 hand release push ups

12 single DB push press (6 left/6 right) (moderate weight)

12 front squats (moderate weight)

CrossFit – Fri, Jun 7


Announcements

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 (1 partner works/1 rest)

100 cal ski

100 double unders

80 wall balls 20/14

80 KB goblet lunges 53/35

60 sit ups

60 DB snatches 50/35

40 KB sumo deadlift high pulls 53/35

40 overhead squats 135/95

10 bar muscle ups

ModWod

100 cal ski

100 double unders

80 wall balls (relative weight)

80 KB goblet lunges (relative weight)

60 sit ups

60 DB snatches (relative weight)

40 KB sumo deadlift high pulls (relative weight)

40 overhead squats (relative weight)

10 chest to bar/ 20 pull ups/ 20 ring rows

CrossFit – Thu, Jun 6


Announcements

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 + squat snatch
Build to a heavy or max for the day. This is not touch and go. Done as 2 singles. )

Metcon (Time)

Conditioning

4 rounds

200m run

8 thrusters (weight ascending)

16 push ups

16 box jumps 24/20

Thruster weight

R1. 95/65 R2. 115/75 R3. 135/95 R4. 155/105

Mods

Thrusters (relative weight with increases)

Mod push ups

Box jumps (relative height)

CrossFit – Wed, Jun 5


Announcements

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)

Core Work

12 minute EMOM

1- :15 left side plank/:15 plank/:15 right side plank

2- max sit ups

3- 20 leg lifts

Rest 3-5 minutes

Conditioning

20/18/16/14/12

Wall balls 20/14

10/8/6/4/2

Toe to bar

*Every time you break perform 5 burpees

ModWod

20/18/16/14/12

Wall balls (relative weight)

10/8/6/4/2

Knee to elbow/KAHAP/2X sit ups

*Every time you break perform 5 burpees

CrossFit – Fri, May 31


Announcements

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)

Conditioning

Buy in 40 cal SKI

Straight into

15-12-9

Deadlifts 225/155

Handstand push ups m

Box jump overs 24/20

Rest 2 minutes

20 clean and jerks 135/95

Straight into

Buy out 400m run

*Score is total time including rest

CrossFit – Mon, May 27


Announcements

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)

“Murph”

For Time (Vested)

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Mod Version #1 (10 rounds)

For time:

1 mile Run

10 Rounds

10 pull ups

20 push ups

30 air squats

1 mile Run

Mod Version #2 (20 rounds)

For time:

1 mile Run

20 Rounds

5 pull ups

10 push ups

15 air squats

1 mile Run

Mod Version #3 (1/2 Murph)

For time:

1/2 mile Run

10 Rounds

5 Pull-ups

10 Push-ups

15 Squats

1/2 mile Run

Movement Modifications

Pull ups-banded/jumping/ring rows

Push ups-knees on ground