May 31, 2018

Warm up 

Coach led 

Strength / Skill 

Build up to 85% of power clean 

Hit 6-8 singles 

Workout of the day 

10-15-20 

kTE 

hSPUS 

May 29, 2018

Warm up 

Coach Led 

Strength / Skill 

bRL 

4 sets of 10 (climb every round)

Workout of the day 

500m rUN
12 uBKBS
24 wBS
36 dUBS
48 bURPEES

rest 2 min
x 2 

May 23, 2018

Warm up 

Coach Led 

Strength / Skill 

Build a heavy SC thruster 

Workout of the day 

1k Row TT 

Rest 3 min 

12-9-6 

Thrusters 

Box jumps 

Time starts on the row 

May 22, 2018

Warm up  

Coach led 

Strength / Skill 

Sumo deadlift 

Find a heavy set of 3 

Workout of the day 

500m row 

10 burpees 

10 ubkb

10 t2b

10 wb 20/14#

Rest 3 m 

X 3 

Track each round for Wodify scores 

May 21, 2018

Warm up 

Coach Led 

Strength/Skill

Back Squats 

5 x 5 @ 75% 53x1

Workout of the day 

10 min AMRAP 

10 push presses 9565

5 burpees 

5 box jumps 

May 18, 2018

Warm up 

Coach Led 

S/S

SAKB carry 20m per arm x 2 ea side

High Low carry KBs or DBs 20m x 4 rnds

Workout 

4 m 
10 ubwb
20 du
30 pu (sets of 5)
r1m
3 m
10/12 c.r
m. hspu in remaining 
r1m
2 m 


5 as
3 bur

May 17, 2018

Warm up 

Coach Led 

Strength / Skill 

Back squats 

5 sets of 3 (53x1) 

Workout 

5 m AMRAP 
3 tng pc (choose weight) 
6 bur 
9 pu 
r 2 m 
x 3 


 

May 16, 2018

Warm up 

Coach led 

S/S

1rm ps 

Workout of the day 

3 min AMRAP
3 snatches (full)
2 overhead squats
1 wall climb
Rest 2 min
X 3

Bonus
Core
25 pike ups x 2

Back extensions
15-20 x 2

Russian twist
20 total x 3  

May 15, 2018

Coach Ronnie, he is a father, coach, and in the Reserves. This guy will soon be an OPEX CCP the best fitness program for professional coaches to date! Scientific research and proven methods! 

Warm up 

Coach led 

Strength / Skill 

Wodify 

Workout 

5 squat cleans 

15 UBKB (choo...

May 14, 2018

Warm up 

-WODIFY-

Strength / Skill 

Front Squats 

4 x 6 at 70-80% of 1 rm 

Workout

90 s work 
5 thrusters 95/65#
7 Burpees 
9 sit ups 

rest remainder in 90 s 
track each time 

rest 90 seconds 
x 5 rounds 

Please reload

Recent Posts

September 3, 2020

August 31, 2020

April 1, 2020

Please reload

Archive

Please reload

Tags

I'm busy working on my blog posts. Watch this space!

Please reload

254.462.3524

©2017 by CrossFit Harker Heights. Proudly created with Wix.com