July 31, 2019

Warmup

On the board

Strength 

Back Squat/Front Squat

WOD

9-6-3 Rounds

Front Rack Lunges
Push-Press
Supermans 

July 30, 2019

Warmup

On the board

Strength 

Floor Press

WOD

10 min EMOM

:20 Dead Hang from the bar
10-Strict Push-up (:40 to complete)


1:30 rest then....
6 min AMRAP

10- KB (A) 53/35
5- Burpees
10- Front Rack Lunges w/same KB 

July 29, 2019

Warmup

On the board

Strength 

Pull-up Test

WOD

4 Rounds

15- Wallballs
15-Farmer Stepups
15-V-Ups
200M Run 

July 25, 2019

Warmup

On the board

Strength/Skill

Hang Power Snatch

WOD

3 Rounds AFAP

5-Hang Clusters 95/65
5-OH Squats
5-Lateral Hops (OTB)
10-WBs

Grind Work-
Hanging Knee to Elbows 4x5
GHD Sit-ups 3x10 

July 24, 2019

Warmup

On the board

Strength 

Sumo DL

WOD

10-1 For Time

Box Jumps
Pull-ups
DB Snatch (Total) 50/30

**5 Box Jumps after every round** 

July 23, 2019

Warmup

On the board

Strength

Push Jerk

WOD

12min AMRAP

3-Power Clean 95/65
3-Push Press
6-PC
6-PP
9-PC
9-PP.....

Go up in incriments of 3...

Grind Work: x3
10-Back Ext. on GHD
10- GHD Sit-ups  

July 22, 2019

Warmup

On the board

Strength

Back Squat

WOD

12min AMRAP

10-Back Rack Lunges 95/65
10-TTB
10-Sumo-DL w/53/35
5-Burpees
 

July 18, 2019

Warmup

On the board 

WOD

20min AMRAP

5 HSPU
10 Pistols (ALT)
15 KB (R)
200M Run 

July 17, 2019

Warmup 

On the board

Strength

Deadlift 

WOD

10-8-6-4-2

Power Clean 135/95
Box Jump 24/20

Grind Work (x2)
10 Good Morning 75/45
10 Bent Row 75/45
6 Negative Pullups 

July 16, 2019

Warmup

On the board

Strength

Push Press 

WOD

10-PP 95/65
25-DUs
8-Pull-ups (no bands)
25-AMSU
6-KB (A) 53/35
25-DUs
4-Front Rack Lunges
25-AMSU 

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