CrossfitHeights

Warrior Burpees

 

Bob and Tim go head to head during yesterday's WOD, there's nothing better then the competition you get at the Heights. Everyone seems to be chasing someone else which is great for the intensity of our program. That is what makes CrossFit Training great and gives you the results you are looking for.

Wednesday benchmark WOD

"Barbara"

20 Pull-ups

30 Push-ups

40 Sit-up

50 Squats

5 • 4 • 3 Rounds

Cool Down 

Med. Ball Twists

50 • 40 • 50 (yes 50, green gets some slack in the WOD so you have to make it up in the cool Down) 

Advanced • Intermediate • Foundational
Scale to capabilities

Warrior Burpees

 

Bob and Tim go head to head during yesterday's WOD, there's nothing better then the competition you get at the Heights. Everyone seems to be chasing someone else which is great for the intensity of our program. That is what makes CrossFit Training great and gives you the results you are looking for.

Wednesday benchmark WOD

"Barbara"

20 Pull-ups

30 Push-ups

40 Sit-up

50 Squats

5 • 4 • 3 Rounds

Cool Down 

Med. Ball Twists

50 • 40 • 50 (yes 50, green gets some slack in the WOD so you have to make it up in the cool Down) 

Advanced • Intermediate • Foundational
Scale to capabilities

Getting Stronger

 

Tamarraw is making great strides at the Heights as she continues to improve weekly. It's fun to watch Colette and Tamarraw compete side by side. Colette is most impressed with the progress Tamarraw is making and feels she needs to step up her game to continue to be competitive. Keep up the the great work ladies.

Tuesday WOD

Snatch Dead lifts

Hang Power Snatch

OHS

 Men 75% BW

Women 60% BW

*Don't be cocky and exceed your weight capacities, There will be consequences.

21-15-9 reps

15-11-7 reps

11-9-7 reps

 

X-Pun

Run 1mile • 3/4mile • 1/2mile 

Advanced • Intermediate • Foundational
Scale to capabilities

Getting Stronger

 

Tamarraw is making great strides at the Heights as she continues to improve weekly. It's fun to watch Colette and Tamarraw compete side by side. Colette is most impressed with the progress Tamarraw is making and feels she needs to step up her game to continue to be competitive. Keep up the the great work ladies.

Tuesday WOD

Snatch Dead lifts

Hang Power Snatch

OHS

 Men 75% BW

Women 60% BW

*Don't be cocky and exceed your weight capacities, There will be consequences.

21-15-9 reps

15-11-7 reps

11-9-7 reps

 

X-Pun

Run 1mile • 3/4mile • 1/2mile 

Advanced • Intermediate • Foundational
Scale to capabilities

Big Brother is always watching

 

The great thing about CrossFit Heights is you're always being watched by a coach to make sure your form is correct. Here Graham watches over Shane as he does his push press. Looking good Shane keep up the great work.

Med. Ball Monday WOD

Wall Sit holding med ball over head 1min • 45sec. • 30sec (Start only)

+++

5 Med. Ball Clean-Wall Ball Shots (new)

10 Warrior Burpees

15 Med. Ball Sit ups

5 • 4 • 3 Rounds

+++

Wall Sit holding med. ball over head1min • 45sec. • 30sec. (Finish only)

 

Cool Down

Heavy Weighted Push ups

25  • 20  • 15 

Advanced • Intermediate • Foundational

Big Brother is always watching

 

The great thing about CrossFit Heights is you're always being watched by a coach to make sure your form is correct. Here Graham watches over Shane as he does his push press. Looking good Shane keep up the great work.

Med. Ball Monday WOD

Wall Sit holding med ball over head 1min • 45sec. • 30sec (Start only)

+++

5 Med. Ball Clean-Wall Ball Shots (new)

10 Warrior Burpees

15 Med. Ball Sit ups

5 • 4 • 3 Rounds

+++

Wall Sit holding med. ball over head1min • 45sec. • 30sec. (Finish only)

 

Cool Down

Heavy Weighted Push ups

25  • 20  • 15 

Advanced • Intermediate • Foundational

Continuing to Improve

Here Dave shows that with hard work and determination the kipping pull up is possible.  Many of the Heights Crew is now using no bands for pull up and this makes me extremely proud. Keep it up you all.  Very soon you all can be doing unmodified workouts. NO problem!!

Team Friday WOD

Teams of 4, Sprint Intervals

Sprint 20 seconds, Rest 15 seconds as you rotate (this is 1 interval)

Row (Calories)

Power Cleans

Strict Press

K2E

Use as heavy a weight as possible but still able to do all sets w/out failure

6 • 4 • 2 intervals

Record total reps for each athlete (and calories for row) 

Advanced • Intermediate • Foundational

Continuing to Improve

Here Dave shows that with hard work and determination the kipping pull up is possible.  Many of the Heights Crew is now using no bands for pull up and this makes me extremely proud. Keep it up you all.  Very soon you all can be doing unmodified workouts. NO problem!!

Team Friday WOD

Teams of 4, Sprint Intervals

Sprint 20 seconds, Rest 15 seconds as you rotate (this is 1 interval)

Row (Calories)

Power Cleans

Strict Press

K2E

Use as heavy a weight as possible but still able to do all sets w/out failure

6 • 4 • 2 intervals

Record total reps for each athlete (and calories for row) 

Advanced • Intermediate • Foundational

Its The Intensity!!

Here Nick face tells all. Anyone can do functional movements and call it CrossFit, but The Heights athletes know that it takes intensity to get results. Good job Nick, and all of the CrossFit Heights crew! Keep up the good work!!

Thursday WOD

Beginning Run 800 (w/medball, m20lb, w14lb) 800 • 400 • 200

+++

Reverse Burpee (no hands on forward roll) (Substitute regular Burpee if needed)

Lay flat on back, lift legs as high as possible to create momentum to then role forward (no hand for mutant), stand, to kick handstand (single leg kick) against wall, reverse movement series, repeat.

Pull-ups (Chest to bar)

21-15-9 • 15-11-7 • 9-11-7

+++

Ending Run 800 (w/medball, m20lb, w14lb) 800 • 400 • 200

Cool Down

L-Holds (if doing single leg it's total time for each leg, break up as needed)

2 min. • 1.5 min • 1 min

Mutant • Advanced • Intermediate • Foundational

Its The Intensity!!

Here Nick face tells all. Anyone can do functional movements and call it CrossFit, but The Heights athletes know that it takes intensity to get results. Good job Nick, and all of the CrossFit Heights crew! Keep up the good work!!

Thursday WOD

Beginning Run 800 (w/medball, m20lb, w14lb) 800 • 400 • 200

+++

Reverse Burpee (no hands on forward roll) (Substitute regular Burpee if needed)

Lay flat on back, lift legs as high as possible to create momentum to then role forward (no hand for mutant), stand, to kick handstand (single leg kick) against wall, reverse movement series, repeat.

Pull-ups (Chest to bar)

21-15-9 • 15-11-7 • 9-11-7

+++

Ending Run 800 (w/medball, m20lb, w14lb) 800 • 400 • 200

Cool Down

L-Holds (if doing single leg it's total time for each leg, break up as needed)

2 min. • 1.5 min • 1 min

Mutant • Advanced • Intermediate • Foundational