CrossFit Heavy Lift
Texas Army National Guard, Grand Prairie,TX
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Tuesday, February 28, 2017
Tuesday 20170228
WOD: CFT
10 back squats @ 75%bw
10 t2b
10 Front squats @ 75% bw
10 t2b
10 back squats @ 75%bw
10 t2b
10 Front squats @ 75% bw
10 t2b
10 back squats @ 75%bw
10 t2b
Monday, February 27, 2017
Monday 20170227
WOD: 6 rds of
12 Sit ups
12 KB swings @ 53/35#
12 Burpees
Friday 20170224
WOD: Open
Workout 17.1
For time:
10 dumbbell snatches @ 50#
15 burpee box jump-overs @ 24"
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
Friday, February 24, 2017
Thursday 20170223
WOD: 5 rds of
250m row
25m walking lunges with 25# DB
5 Deadlifts @ 275/185#
Thursday, February 23, 2017
Wednesday 20170222
WOD: 6 rds of
6 Bench press @ Bodyweight
12 Dips
Tuesday, February 21, 2017
Tuesday 20170221
Strength: 12 min to find Bench press 1 rep max
WOD: 5 rds of
10 hang cleans @ 135/95#
15 GHDs
Monday 20170220
WOD: 15 min AMRAP
3 Strict Pull ups
6 Push ups
9 Box jumps @ 24/20"
Friday, February 17, 2017
Friday 20170217
WOD: 5 rds of
400m run
20 pull ups
10 Burpees
Thursday 20170216
WOD: 11.2 (Open) 15 min AMRAP
9 DL @ 155/95#
12 Push ups
15 Box jumps @ 24/20"
Wednesday 20170215
WOD: CFT
800m Row
60 Pull ups
40 KB Squat Swings @ 44/26#
20 T2B
800m Row
Tuesday 20170214
WOD: 12 min AMRAP
6 Front Squats @ 135/75#
9 Romanian Deadlifts @ 135/75#
Monday, February 13, 2017
Monday 20170213
WOD: 6 rds of
12 Decline bench press @ 135/65#
12 C2B pull ups
Friday, February 10, 2017
Friday 20170210
WOD: 15 min AMRAP
5 Dead lift @ 205/155#
7 Bench press @ 155/105#
Thursday, February 9, 2017
Thursday 20170209
WOD: 20 min EOMOTM (2min)
100 yrd dash
Wednesday, February 8, 2017
Wednesday 20170208
WOD: 15min AMRAP
10 Single arm KB clean and squats
(5ea alternating) @ 44/26#
10 Box jumps @ 30/20"
Tuesday 20170207
WOD: 4 rds of
20 pull ups
20 double understand
400m run
Tuesday, February 7, 2017
Monday 20170206
WOD: 5 rounds of
15 Calorie row
15 ea Turkish get-ups @ 45/25#
Friday, February 3, 2017
Friday 20170203
WOD: 4 rds of
12 Overhead squats @ 115/65#
9 C2B pull ups
6 HSPU
Thursday, February 2, 2017
Thursday 20170202
WOD: 5 rounds
20 DUs
15 kettlebell swings @ 53/35#
10 box jumps 30"
Wednesday, February 1, 2017
Wednesday 20170201
WOD: 12 min EMOTM
5 Bench press @ Bodyweight
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