December 29, 2017

Warm up 

Coach Led

Strength / Skill

Split Jerk 

2 rep max, build up to your heaviest double 

Workout 

In 15 minutes get as far as you can 

3 power snatches 

3 burpees 

20 DUBZ

6 power snatches 

6 burpees 

20 DUBZ
9..12..15..18 ... etc 

Scored by each rep performed 

Ooohhh how we mis...

December 21, 2017

Warm up 

Coach Led 

Strength / Skill

Overhead Squats 

5 x 3 (build a heavy set)

Workout of the day 

10 Snatches (full) 135/85#

10 Knees to elbow 

8 min AMRAP 

December 20, 2017

Warm up 

Coach led 

Strength + Skill

Front Squats 

5x4 @ 85% 

Superset with strict HSPUs 

12-10-8-6

Workout of the day 

1 round for time 

10 burpees 

30 dead lifts 225/155#

60 wall balls 20/14#

10 burpees 

15 dead lifts 

30 wall balls 

15:00 cap 

December 18, 2017

Warm up 

Gen WU 

20 jumping jacks 

20 mountain climbers 

20 air squats 

2-3 rounds or 6 min which ever comes first 

Spec WU 

10 alternating ISO abs 

10 abduction per side 

10 hip thrusters 

Barbell 

Back squats 

3 x 5 @ 85-90% of 5rm (if you do not have a 5rm you will set one)

Work...

December 15, 2017

Warm up

200m row Z2 

2 WGS per side 

50 single jump ropes

10 mountain climbers 

6-8 minutes of work

Strength / Skill

Shoulder press 

4 x 4 at 75-85%

Workout 

100 wall balls 

Then 

3 rounds of 

5 overhead squats 135/85#

7 dead lifts 

9 Burpees 

For time 

December 14, 2017

Warm up

Coach Led

Strength / Skill

Sumo Deadlift High pull 

3 x 10 @ 95/65#

Workout 

10 min AMRAP 

5 bupee box jumps 

10 Power cleans 

15 pull ups 

Alyssa is a Copperas Cove athlete. She is a Volleyball and powerlfiter for the bull dawgs! She is going to make a statement this ye...

December 12, 2017

Warm up

Coach Led

Strength / Skill

Dead lift 

5 @ 60%

5 @ 70%

3 @ 80% 

3 @ 85% 

1 @ 90% + 

Workout 

Karen 

150 Wall balls for time 

December 11, 2017

Warm up 

10 Banded rows of the rig 

:30 Second plank 

10 Big circles forward 

10 Big circles backwards

6-8 empty  back squats with temp ( 5 seconds down) 

Worlds greatest stretch 3-5 x each side 

x 2 -3 rounds or 7 minutes whichever comes first 

Strength / Skill 

Back Squa...

December 10, 2017

 7 years ago when I opened CrossFit Beyond Limits in Killeen, Texas the infancy of mobility was at its lowest. No one really knew about being mobile. Fast forward to today we have two locations one in Harker Heights and one in Copperas Cove. I (Coach Ben) write the pro...

December 9, 2017

Tomorrow is our FREE workout 

Join us for a free a CrossFit workout

Time : 9:30 am 

Where : CrossFit Harker Heights 

701 Sun Meadows Dr Harker Heights

All levels welcome! 

Coach Andrea hitting up some Dumbell snatches 

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