CrossFit Heavy Lift
Texas Army National Guard, Grand Prairie,TX
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Thursday, April 28, 2016
Thursday 20160428
THROWBACK THURSDAY!!!
Go back to 20140618 and try and hit a new PR!
Wednesday 20160427
WOD: 21-18-15-12-9-6-3
Double unders
Abmat sit ups
Deadlifts (185/155lbs)
Tuesday, April 26, 2016
Tuesday 20160426
WOD: 10 min EMOTM
10 snatches
Notes: use a light weight and focus on form! If 10 reps becomes to difficult go down to 7 then to 5.
Monday, April 25, 2016
Monday 20160425
WOD: 3 rounds
15 calorie bike or rower( sumo deadlift high pulls if you don't have either)
10 burpee box jump overs (20/18")
5 C2B pull ups
Friday, April 22, 2016
Friday 20160422
WOD: 5 rounds
10 floor presses (95/65lbs)
10 floor sweepers
Thursday, April 21, 2016
Thursday 20160421
THROWBACK THURSDAY!!!!
Go back to 20150420 and try to beat your old time
Wednesday, April 20, 2016
Wednesday 20160420
WODICE WEDNESDAY!
WOD: 21-15-9
Hang snatches (95/65lbs)
C2B push ups
Tuesday, April 19, 2016
Tuesday 20160419
WOD: 4 rounds
10 HSPUs
30 abmat sit ups
20 dumbbell overhead squats (L+R=2)
Notes: use part of your warm up to find a good weight for the bumbbell overhead squats
Tuesday, April 12, 2016
Tuesday 20160412
warm up: 50 feet shuttle sprints, 30 push ups, 20 GHDs, 100 jump ropes
WOD: 12 minute EMOTM
Minute 1,4,7,10- 2 HSPUs
Minute 2,5,8,11- L sit hang for 30 seconds
Minute 3,6,9,12- 40 DUs
Thursday, April 7, 2016
Thursday 20160407
Warm up : 50 DU, 40 abmats, 30 air squats, 20 spiderman push ups
WOD : CFT
800m run
40 Russian twist @ 53/35#
400m walking lunges
400m run backwards
40 Russian twist @ 53/35#
800m run
Wednesday, April 6, 2016
Wednesday 20160406
Warm up : 500m row, 40 over / unders, 30 squat jumps, 20 pull ups, 10 burpees
WOD : 6 rds of
6 Hang snatches @ 95 / 65#
12 Power snatches @ 95 / 65#
Tuesday 20160405
warm up: 500 meter row, 40 deep lunges, 30 air squats, 1 minute plank
WOD: C.F.T.
50 GHDs
50 front squats (95/65lbs)
50 box jumps (24/18")
Monday, April 4, 2016
Monday 20160404
Warm up : 400m run, 30 push ups, 20 burpees, 10 HSPU
WOD : 5 rounds of
21 HR push ups
15 calories row
9 T2B
Friday, April 1, 2016
Friday 20160401
Warm up: 500 meter row, 40 air squats, 30 push ups, 20 over unders
WOD: 20-18-16-14-12-10
Handstand push ups
GHD sit ups
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