CrossfitHeights

Team Run

   

The 4:30 Gang gets ready to start the running part of last weeks WOD. As you can see, they all looked thrilled. They say if you don't like a certain exercise then that's the one you should be doing. Look closelyat each face and you tell me who doesn't want to be there. You should see what they look like before BURPEE'S.

Tuesday's WOD

15 Box Jumps -24" Box

10 Deadlifts -135 lb. M/95 lb. W

5 Pullups

7-6-5 Rounds

Cool Down

Find Max Height Box Jump. (Keep adding Plates to Box until Failure)

Find Max number of pull ups for one round. If chin does not go over bar you have failed.

Please don't forget to donate to the O'Dell Family, they need our help. Every little bit helps.

 

Team Run

   

The 4:30 Gang gets ready to start the running part of last weeks WOD. As you can see, they all looked thrilled. They say if you don't like a certain exercise then that's the one you should be doing. Look closelyat each face and you tell me who doesn't want to be there. You should see what they look like before BURPEE'S.

Tuesday's WOD

15 Box Jumps -24" Box

10 Deadlifts -135 lb. M/95 lb. W

5 Pullups

7-6-5 Rounds

Cool Down

Find Max Height Box Jump. (Keep adding Plates to Box until Failure)

Find Max number of pull ups for one round. If chin does not go over bar you have failed.

Please don't forget to donate to the O'Dell Family, they need our help. Every little bit helps.

 

Working out with a team

  

Brett decided that training at the Springfield Base just wasn't enough. Although the group at the Base works there butts off, there's just something about the Heights and what it can do for your intensity. Intensity is the biggest factor in how much you can get out of a workout. Everyone that works out at the Heights has someone they are chasing or someone they are trying to stay ahead of. That's why our workouts work so well. Glad you made the Jump Brett.

Monday's WOD

FULL SNATCH SQUAT

WEIGHTED PUSHUPS

SUMO DEADLIFT HIGH PULLS

SAME WEIGHT FOR ALL

21-15-9

15-11-9

11-9-7

 

COOL DOWN

RUN 1 MILE

Working out with a team

  

Brett decided that training at the Springfield Base just wasn't enough. Although the group at the Base works there butts off, there's just something about the Heights and what it can do for your intensity. Intensity is the biggest factor in how much you can get out of a workout. Everyone that works out at the Heights has someone they are chasing or someone they are trying to stay ahead of. That's why our workouts work so well. Glad you made the Jump Brett.

Monday's WOD

FULL SNATCH SQUAT

WEIGHTED PUSHUPS

SUMO DEADLIFT HIGH PULLS

SAME WEIGHT FOR ALL

21-15-9

15-11-9

11-9-7

 

COOL DOWN

RUN 1 MILE

Down and Out

 

As you can see from this picture It's been a rough week at the Heights, with some of the most intense workouts to date. I am so proud of everyone this week. You have all worked extremely hard and it's been a joy to watch you. Thanks for all your effort the results are really starting to show.

Friday's Team WOD

200 Wall Balls
2500 Meters Rowing
200 Med Ball throws

Get in teams of three. If your not doing reps you will be in active rest. Use all three people to do Med Ball throws.

For my Springfield Crossfitters

10 total rounds of:
1 min thrusters (95#)
1 min double unders

Cool Down
Run 1 mile
Run 3/4 mile
Run 1/2 mile

Down and Out

 

As you can see from this picture It's been a rough week at the Heights, with some of the most intense workouts to date. I am so proud of everyone this week. You have all worked extremely hard and it's been a joy to watch you. Thanks for all your effort the results are really starting to show.

Friday's Team WOD

200 Wall Balls
2500 Meters Rowing
200 Med Ball throws

Get in teams of three. If your not doing reps you will be in active rest. Use all three people to do Med Ball throws.

For my Springfield Crossfitters

10 total rounds of:
1 min thrusters (95#)
1 min double unders

Cool Down
Run 1 mile
Run 3/4 mile
Run 1/2 mile

Making a Comeback

Sorry Lora you shouldn't of said not to put you on here. Your hair looks just fine. hahah....Besides here at the Heights it's all about hard work and not how you look, even though everyone looks great on the pull up rig. Glade to have you back, we all missed you while you were out.

Please be sure to DONATE to the O'Dells, one person can make a difference, imagine what an entire team can do. Let's go Team Heights.....

Thursday WOD

10 DB Burpees,clean, and thrust
10 lunges per leg holding db overhead
10 box jumps
10 sit ups

5-4-3 rounds

Cool Down

50 Med Ball throws with partner

Making a Comeback

Sorry Lora you shouldn't of said not to put you on here. Your hair looks just fine. hahah....Besides here at the Heights it's all about hard work and not how you look, even though everyone looks great on the pull up rig. Glade to have you back, we all missed you while you were out.

Please be sure to DONATE to the O'Dells, one person can make a difference, imagine what an entire team can do. Let's go Team Heights.....

Thursday WOD

10 DB Burpees,clean, and thrust
10 lunges per leg holding db overhead
10 box jumps
10 sit ups

5-4-3 rounds

Cool Down

50 Med Ball throws with partner

Soon to be coaching at a CrossFit Center near you

Tim has been added to the rotation at Crossfit Heights as a coach. He will be certified at the end of September but I have full confidence in his ability to coach right now. He has been hanging around almost three hours every night working on technique and picking up hints from Brandon, Graham, and myself. He will be a great asset and benefit to all of us. Tim will be taking over the 6:30 classes on Tuesday's and Thursdays. I would also like to take this time to thank all of you for your hard work and dedication. Crossfit Heights continues to grow, and we are doing it by word of mouth only. I have all you to thank for it. Great Job team keep up the great work.

Please remember to tell your friends and family to donate to the O'Dell's.

Wednesday Benchmark WOD

"Cindy"

5 Pull-ups
10 Push-ups
15 Squats

Max rounds in

20 • 15 • 10 minutes

Cool Down 

Handstand Push-ups / Stink Bug / Strict Press

40 • 30 • 20 reps

Advanced • Intermediate • Foundational
Scale to capabilities

Soon to be coaching at a CrossFit Center near you

Tim has been added to the rotation at Crossfit Heights as a coach. He will be certified at the end of September but I have full confidence in his ability to coach right now. He has been hanging around almost three hours every night working on technique and picking up hints from Brandon, Graham, and myself. He will be a great asset and benefit to all of us. Tim will be taking over the 6:30 classes on Tuesday's and Thursdays. I would also like to take this time to thank all of you for your hard work and dedication. Crossfit Heights continues to grow, and we are doing it by word of mouth only. I have all you to thank for it. Great Job team keep up the great work.

Please remember to tell your friends and family to donate to the O'Dell's.

Wednesday Benchmark WOD

"Cindy"

5 Pull-ups
10 Push-ups
15 Squats

Max rounds in

20 • 15 • 10 minutes

Cool Down 

Handstand Push-ups / Stink Bug / Strict Press

40 • 30 • 20 reps

Advanced • Intermediate • Foundational
Scale to capabilities