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Ryan digs deep during tonights WOD, he is learning that the intensity that goes with CrossFit training is the best way to get results. It's been fun for me to watch our athletes get better each week. We had a couple athletes make great strides this week. Casey moved to the Big box for Box Jumps, and Abby moved from the Black Pull-up band to the Green Band. Great Job guys keep working hard.
FRIDAYS WOD
Friday GRAB BAG!
Need to show up to find out what this is all about. I promise it will be fun.
Ryan digs deep during tonights WOD, he is learning that the intensity that goes with CrossFit training is the best way to get results. It's been fun for me to watch our athletes get better each week. We had a couple athletes make great strides this week. Casey moved to the Big box for Box Jumps, and Abby moved from the Black Pull-up band to the Green Band. Great Job guys keep working hard.
FRIDAYS WOD
Friday GRAB BAG!
Need to show up to find out what this is all about. I promise it will be fun.
I just thought I should show off the finished product that Tim Lusk painted for all of us at the Heights. Tim is not only a great Artist but incredible crossfitter and future trainer. Tim is in the process of designing us some new CrossFit Heights shirts that look incredible. Get ready to get yours. Thanks Tim for all your hard work.
Thursday's WOD
12 Choppers
8 Box Jumps
4 Clean and Jerks
As many rounds as you can do in 6 mins. (2 minute brake then)
12 Pull ups
8 Squats
4 DB Push Press
As many rounds as you can do in 6 mins.
Scale weight so you can keep intensity up.
Cool Down
Run 1 Mile
I just thought I should show off the finished product that Tim Lusk painted for all of us at the Heights. Tim is not only a great Artist but incredible crossfitter and future trainer. Tim is in the process of designing us some new CrossFit Heights shirts that look incredible. Get ready to get yours. Thanks Tim for all your hard work.
Thursday's WOD
12 Choppers
8 Box Jumps
4 Clean and Jerks
As many rounds as you can do in 6 mins. (2 minute brake then)
12 Pull ups
8 Squats
4 DB Push Press
As many rounds as you can do in 6 mins.
Scale weight so you can keep intensity up.
Cool Down
Run 1 Mile
Tamarraw cranks out a 1000 Meter Row but unfortunately it will be followed by a 1000 Meter Run, plus 50 pull ups, 100 push ups, and 200 Squats. It was a great workout tonight and everyone should be proud of themselves for finishing strong. Keep up the great work team Heights the results are really starting to show.
Benchmark WOD
"Tabata"
Push-ups
Sit-ups
Squats
20 seconds on, 10 seconds rest
8 • 6 • 4 rounds of each (no rest between elements)
Advanced • Intermediate • Foundational
Tamarraw cranks out a 1000 Meter Row but unfortunately it will be followed by a 1000 Meter Run, plus 50 pull ups, 100 push ups, and 200 Squats. It was a great workout tonight and everyone should be proud of themselves for finishing strong. Keep up the great work team Heights the results are really starting to show.
Benchmark WOD
"Tabata"
Push-ups
Sit-ups
Squats
20 seconds on, 10 seconds rest
8 • 6 • 4 rounds of each (no rest between elements)
Advanced • Intermediate • Foundational
Dan is brand new to crossfit but is already impressed with everything we do. Bob had to work a few months to get he and his wife Mindi into CrossFit Heights but they both are truly enjoying the workouts and all the great people. I can't wait to see the results I know they both will get. Keep working hard guys the results will come.
Tuesdays WOD
1000 • 800 • 600 Meter row
1000 • 800 • 600 Meter run
50 • 35 • 25 Pull-ups
100 • 75 • 50 Push-ups
200 • 150 • 100 Squats
Cool Down
Strict Press
30 • 30 • 30 reps
Break up as needed
Dan is brand new to crossfit but is already impressed with everything we do. Bob had to work a few months to get he and his wife Mindi into CrossFit Heights but they both are truly enjoying the workouts and all the great people. I can't wait to see the results I know they both will get. Keep working hard guys the results will come.
Tuesdays WOD
1000 • 800 • 600 Meter row
1000 • 800 • 600 Meter run
50 • 35 • 25 Pull-ups
100 • 75 • 50 Push-ups
200 • 150 • 100 Squats
Cool Down
Strict Press
30 • 30 • 30 reps
Break up as needed
Brandon manimals up a new personal record in the dead lift by 20 lbs at the CrossFit Games. This is especially an amazing feat considering he just finished up a 4.4 mile mountain run less than 20 minutes before getting this PR! Amazing work Brandon, keep slammin' and the 2010 qualifier will be no sweat.
Monday WOD
Plank Rows (L arm + R arm = 1 rep)
-100 m Farmer's Walk
Weighted Sit ups
-100 m Farmer's Walk
Weighted Push ups
-100 m Farmer's Walk
21-15-9
15-11-9
11-9-7
Use the same dumbbell set for the plank rows and farmer's walk. Use the same plate for the weighted situps and the weighted pushups. If you cannot do regular pushups on your toes and hands with your chest going all the way to the ground each time without a weight, then you do not need to use the weight in the pushups today.
Cool Down
Dead lift 1.5 times body weight
30 • 30 • 30 reps
Break up as needed
Brandon manimals up a new personal record in the dead lift by 20 lbs at the CrossFit Games. This is especially an amazing feat considering he just finished up a 4.4 mile mountain run less than 20 minutes before getting this PR! Amazing work Brandon, keep slammin' and the 2010 qualifier will be no sweat.
Monday WOD
Plank Rows (L arm + R arm = 1 rep)
-100 m Farmer's Walk
Weighted Sit ups
-100 m Farmer's Walk
Weighted Push ups
-100 m Farmer's Walk
21-15-9
15-11-9
11-9-7
Use the same dumbbell set for the plank rows and farmer's walk. Use the same plate for the weighted situps and the weighted pushups. If you cannot do regular pushups on your toes and hands with your chest going all the way to the ground each time without a weight, then you do not need to use the weight in the pushups today.
Cool Down
Dead lift 1.5 times body weight
30 • 30 • 30 reps
Break up as needed
