CrossfitHeights

New Hours

Join Colette and our new hours Monday thru Wednesday 10 till 11. We will try to add hours as needed. There will not be a certified coach so please be safe and understand what you are doing before attending this class.

Tuesday WOD

"Running Fran"

Run 1 mile • 800 meter • 400 meters
Thruster, 21 • 15 • 11 reps
Pull-ups, 21 • 15 • 11 reps
Run 800 meter • 400 meter • 200 meters
Thruster, 15 • 11 • 9 reps
Pull-ups, 15 • 11 • 9 reps
Run 400 meter • 200 meter • 100 meters
Thruster, 11 • 9 • 7 reps
Pull-ups, 11 • 9 • 7 reps

Cool Down 

Deadlifts (Heavy load)
30 • 20 • 10 reps

Advanced • Intermediate • Foundational

Please Remember to Donate to the O'Dells.......

New Hours

Join Colette and our new hours Monday thru Wednesday 10 till 11. We will try to add hours as needed. There will not be a certified coach so please be safe and understand what you are doing before attending this class.

Tuesday WOD

"Running Fran"

Run 1 mile • 800 meter • 400 meters
Thruster, 21 • 15 • 11 reps
Pull-ups, 21 • 15 • 11 reps
Run 800 meter • 400 meter • 200 meters
Thruster, 15 • 11 • 9 reps
Pull-ups, 15 • 11 • 9 reps
Run 400 meter • 200 meter • 100 meters
Thruster, 11 • 9 • 7 reps
Pull-ups, 11 • 9 • 7 reps

Cool Down 

Deadlifts (Heavy load)
30 • 20 • 10 reps

Advanced • Intermediate • Foundational

Please Remember to Donate to the O'Dells.......

What you look like during 150 Box Jumps

 

New Hours!!! Monday, Tuesday, and Wednesday 10:00 to 11:00. This class will be ran by Colette who is more then capable but non the less is a non certified trainer, so be sure to understand the crossfit workout before attending.

Chad is some where in the middle of 150 box jumps, 150 wall balls and 1 1/4 mile run. Chad is most likly thinking "I should of never taken two months off" plus a few choice words for me. That's ok, that's why i'm here. My job as a coach is to make all of us more fit for everyday life and make sure we are all doing it safe. Great Job Chad, keep up the great work.

Everyone remember to DONATE. The O'Dells need our help.

Monday's WOD

"The Chief"

Count total rounds completed in 3 minutes. Compleate 5 sets of this with a minute rest between each set.

3 power cleans (85w, 135m)

6 push ups

9 squats

Cool Down

Dips

50-40-30

What you look like during 150 Box Jumps

 

New Hours!!! Monday, Tuesday, and Wednesday 10:00 to 11:00. This class will be ran by Colette who is more then capable but non the less is a non certified trainer, so be sure to understand the crossfit workout before attending.

Chad is some where in the middle of 150 box jumps, 150 wall balls and 1 1/4 mile run. Chad is most likly thinking "I should of never taken two months off" plus a few choice words for me. That's ok, that's why i'm here. My job as a coach is to make all of us more fit for everyday life and make sure we are all doing it safe. Great Job Chad, keep up the great work.

Everyone remember to DONATE. The O'Dells need our help.

Monday's WOD

"The Chief"

Count total rounds completed in 3 minutes. Compleate 5 sets of this with a minute rest between each set.

3 power cleans (85w, 135m)

6 push ups

9 squats

Cool Down

Dips

50-40-30

CrossFit Tough

 

Kevin has had a rough week with a sinus infection but decided to continue to train thru the dizziness, stuffy nose, and over all feeling like crap. Great job Kevin it takes someone Crossfit tough to suck it up and get their butt into the gym.

Today's workout is dedicated to Jill. She request a core workout so here we gooooooooo........

COREday's WOD

Core test (begining only)

Med Ball Sit-ups (hold ball eye level)

Weighted Knees to Elbows

Donkey Kicks

DB OHS

10-9-8-7-6-5-4-3-2-1

Cool Down

Core Test (yes I said CORE TEST)

CrossFit Tough

 

Kevin has had a rough week with a sinus infection but decided to continue to train thru the dizziness, stuffy nose, and over all feeling like crap. Great job Kevin it takes someone Crossfit tough to suck it up and get their butt into the gym.

Today's workout is dedicated to Jill. She request a core workout so here we gooooooooo........

COREday's WOD

Core test (begining only)

Med Ball Sit-ups (hold ball eye level)

Weighted Knees to Elbows

Donkey Kicks

DB OHS

10-9-8-7-6-5-4-3-2-1

Cool Down

Core Test (yes I said CORE TEST)

Why Brett had gloves on

I thought I would try and help Brett out and show Graham why he was waring gloves, not that I think it will help him....Good Luck Brett I tried. Just to let you know Graham his gloves matched his purse so you will give him some credit.

Thursday's WOD

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

5-4-3 Rounds

Cool Down

Run 1 Mile or Row 1500 meters

Why Brett had gloves on

I thought I would try and help Brett out and show Graham why he was waring gloves, not that I think it will help him....Good Luck Brett I tried. Just to let you know Graham his gloves matched his purse so you will give him some credit.

Thursday's WOD

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

5-4-3 Rounds

Cool Down

Run 1 Mile or Row 1500 meters

In her own little world

 

Crossfitters understand the importance of finding our happy place just so you can make it thru some of our workouts. Here Jennifer seems to be finding hers while doing overhead weighted lunges. Great Job Jennifer your form looks great. Way  to use your core to stay balanced.

Wednesday's WOD

"Grace"

Clean and Jerk 30 reps for time

Men 135

Women 95

Cool Down 
Jump rope 500 • 350 • 200

Advanced • Intermediate • Foundational
Scale to capabilities

In her own little world

 

Crossfitters understand the importance of finding our happy place just so you can make it thru some of our workouts. Here Jennifer seems to be finding hers while doing overhead weighted lunges. Great Job Jennifer your form looks great. Way  to use your core to stay balanced.

Wednesday's WOD

"Grace"

Clean and Jerk 30 reps for time

Men 135

Women 95

Cool Down 
Jump rope 500 • 350 • 200

Advanced • Intermediate • Foundational
Scale to capabilities