CrossFit Heavy Lift
Texas Army National Guard, Grand Prairie,TX
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Friday, September 30, 2016
Friday 20160930
WOD: 5 rounds
1 minute of box jumps (20/16")
1 minute of squat thrusters (95/65lbs)
1 minute of Toes to bars
1 minute of rest
Thursday, September 29, 2016
Thursday 20160929
WOD: 15 Min AMRAP
50m Uneven farmers carry with 53#KB and 35#DB
(25m out, switch hands, and 25m back)
200m Medball run @ 20/16#
5 Power Cleans @ 155/115#
Wednesday, September 28, 2016
Wednesday 20160928
WOD: 14min AMRAP W/Ascending Reps by 3
3-6-9-12-15-18...
Ring dips
Pull ups
Push Press @ 75/45#
Monday, September 26, 2016
Tuesday 20160927
WOD: 5 Rrds of
400m run
20 Sprinter toe touches (L+R=1)
20 Pistols (l+r=2)
Sunday, September 25, 2016
Monday 20160926
WOD: 6 Rounds of:
120 Double Unders
12 Abmat Sit ups
12 Weighted Push ups @ 45/25#
Friday, September 23, 2016
Friday 20160923
WOD: 15-12-9-6-3
120m Sprint on Rower
Hang Squat Cleans @ 65/45#
* Each round; row, then do descending reps
Thursday 20160922
WOD: 12 min AMRAP
6 Deadlifts @ 315/225#
3 Ring Muscle Ups
*scale for MU is 3 alternating
Ring row with elevated feet/ ring dip
Tuesday, September 20, 2016
Wednesday 20160921
WOMEN WOD WEDNESDAY!!!!!
"Eva"
5 rounds
800 meter run
30 kettlebell swings (32/24KG)
30 pull ups
Monday, September 19, 2016
Tuesday
WOD: 20 minute AMRAP
5 toes to bar
10 dumbbell snatches L+R=1 (40/20lbs)
15 box jumps (24/20")
Monday 20160919
WOD: 5K for time
Sunday, September 18, 2016
Friday 20160916
WOD: RED RIVER 44 RING ROUTE
Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups
SEE :
20150917
Thursday, September 15, 2016
Thursday 20160915
WOD: 12-9-6-3
Thrusters(95/65lbs)
Burpee box jumps (30/20")
Wednesday, September 14, 2016
Wednesday 20160914
WOD: 15 minute AMRAP
10 GHD sit ups
15 Hand-Release push ups
200 meter sprint
Tuesday, September 13, 2016
Tuesday 20160913
WOD: 10 rounds
5 HSPUs
10 SDHP (95/65lbs)
20 double unders
Monday, September 12, 2016
Monday 20160912
WOD: 6 rounds
5 hang cleans (95/65lbs)
10 pull ups
200 meter sprint
Friday, September 9, 2016
Friday 20160909
WOD: 5 rounds
10 dumbbell cleans (25/15lbs)
15 foot DB overhead walk
10 DB presses
15 foot DB overhead walk
Thursday, September 8, 2016
Thursday 20160908
WOD: 8 minute Cap
1,000 meter row
Max wall ball shots
(M=10ft/20lbs)(F=9ft/14lbs)
*REST FOR 3 minutes then....
5 minute AMRAP
Max burpee pull ups
Wednesday, September 7, 2016
Wednesday 20160907
WOD: 15 minute AMRAP
3 deadlifts at (255/165lbs)
5 ring dips
7 box jumps (24/18")
Tuesday, September 6, 2016
Tuesday 20160906
WOD: 4 rounds
400 meter run
200 feet kettlebell farmers carry
10 handstand push ups
Monday, September 5, 2016
Monday 20160905
WOD: Hero WOD "Ryan"
7 Muscle Ups
21 burpees
Sunday, September 4, 2016
Friday 20160902
WOD: push jerk conditioning
5 min EMOTM
5 Push jerk @ 75/45#
2 minute rest
5 min EMOTM
4 Push jerks @ 115/75#
2 min rest
5 min EMOTM
3 Push jerks @ 145/105#
2min rest
5 min EMOTM
2 Push jerks @ 175/125#
2 min rest
5 min EMOTM
1 Push press @ 195/145#
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