CrossfitHeights

All Smiles :)

Why's Dan Smiling???? Is it we got him out of that ugly Michigan shirt and into a shirt that doesn't make all of so sick? Maybe he is just excited to start his daily WOD? I'm leaning towards the daily WOD but we may never know.What I do know is i'm extremely proud of Dan and the work that he continues to put in three to four days a week. Keep up the great work Dan, i'm really starting to see some great results.

Thursday WOD

The Bear

7 Bear Cycles

Add weight after each round.  Rest as needed.  There is no clock on you today that would be just way too unfriendly.

What is a bear cycle?

1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat, 1 Thruster (off your back).  This is one cycle, each round has seven cycles...then you add weight for the next round keep in mind that this is a strength building day so don't be afraid to try more weight than your are used to.  Enjoy.

5 • 4 • 3 Rounds

GOOD NEWS....No Cool Down

WORKOUT NOW POSTED!

All Smiles :)

Why's Dan Smiling???? Is it we got him out of that ugly Michigan shirt and into a shirt that doesn't make all of so sick? Maybe he is just excited to start his daily WOD? I'm leaning towards the daily WOD but we may never know.What I do know is i'm extremely proud of Dan and the work that he continues to put in three to four days a week. Keep up the great work Dan, i'm really starting to see some great results.

Thursday WOD

The Bear

7 Bear Cycles

Add weight after each round.  Rest as needed.  There is no clock on you today that would be just way too unfriendly.

What is a bear cycle?

1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat, 1 Thruster (off your back).  This is one cycle, each round has seven cycles...then you add weight for the next round keep in mind that this is a strength building day so don't be afraid to try more weight than your are used to.  Enjoy.

5 • 4 • 3 Rounds

GOOD NEWS....No Cool Down

WORKOUT NOW POSTED!

CrossFit Training or Globo Gym...That is the ?

Daren has always been a gym rat and has never been afraid of hard work, so after I started Training Crossfit, Daren was one of the first people I thought about. Between Nick, Dave, and myself we worked pretty hard to get Daren and his wife Stephanie to try it out.  After only a few workouts he was hooked and continues to be impressed with what we do. Although he still works out at the "Y" i'm pretty sure he is leaning more and more to training strictly Crossfit. Great Job Daren i'm thrilled you and Stephanie have joined the team.

Workout now posted. Get more information now!

Wednesday Benchmark WOD

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Cool Down 

Row 1500  • 1000 • 500 meters

 

CrossFit Training or Globo Gym...That is the ?

Daren has always been a gym rat and has never been afraid of hard work, so after I started Training Crossfit, Daren was one of the first people I thought about. Between Nick, Dave, and myself we worked pretty hard to get Daren and his wife Stephanie to try it out.  After only a few workouts he was hooked and continues to be impressed with what we do. Although he still works out at the "Y" i'm pretty sure he is leaning more and more to training strictly Crossfit. Great Job Daren i'm thrilled you and Stephanie have joined the team.

Workout now posted. Get more information now!

Wednesday Benchmark WOD

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Cool Down 

Row 1500  • 1000 • 500 meters

 

Digging Deep

Andy looks deep inside himself to finish strong during today's WOD. Andy continues to impress all of us with his willingness to learn all he can about Crossfit. Tonight he was picking Nick and Tim's brain about what they learned this weekend at the Indy Certification. It's great to see the excitement Crossfit can bring to ones life. I would also like to Congratulate Nick, Tim, Frank and Amanda for completing the Level 1 Certification. You guys are going to be a great addition to the Crossfit Heights and Troy Training Teams.  

Tuesday's WOD

Wall Balls

Strict Pull-ups

Warrior Burpee's

Wall Ball Sit-ups

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

Cool Down

Ring Dips

40-30-20

WORKOUT NOW POSTED!

 

Digging Deep

Andy looks deep inside himself to finish strong during today's WOD. Andy continues to impress all of us with his willingness to learn all he can about Crossfit. Tonight he was picking Nick and Tim's brain about what they learned this weekend at the Indy Certification. It's great to see the excitement Crossfit can bring to ones life. I would also like to Congratulate Nick, Tim, Frank and Amanda for completing the Level 1 Certification. You guys are going to be a great addition to the Crossfit Heights and Troy Training Teams.  

Tuesday's WOD

Wall Balls

Strict Pull-ups

Warrior Burpee's

Wall Ball Sit-ups

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

Cool Down

Ring Dips

40-30-20

WORKOUT NOW POSTED!

 

Happy Birthday Colette

Happy Birthday to my favorite CrossFit Athlete. Anyone want to guess how old she is......

 Monday's WOD

35 DB Box Jumps (Steep Down Off Of Box)

35 DB Lunges

35 DB Squats

35 DB Thrusters

35 Double Unders

Cool Down

35 Power Cleans

Happy Birthday Colette

Happy Birthday to my favorite CrossFit Athlete. Anyone want to guess how old she is......

 Monday's WOD

35 DB Box Jumps (Steep Down Off Of Box)

35 DB Lunges

35 DB Squats

35 DB Thrusters

35 Double Unders

Cool Down

35 Power Cleans

Feeling the Heat

Tamarraw leads the way during yesterdays's WOD, but hot on her heals is Stephine. You won't find two women who are more competitive then these too. It's fun to watch these two athletes compete against each other almost everyday. Great job ladies, keep up the hard work.

Friday's Team WOD

Teams of 2
Working together, each teammate completes 3 rounds for total time:

500m Row

21 Burpees

400m Run 

Working at the same time, while 1st teammate Rows, the other Runs.  As soon as both are finished, complete 21 Burpees each, together. Then, as soon as both are finished with the burpees, 2nd teammate Rows, the other Runs.  That completes Round 1.

 

Cool Down

150 Push Ups. Split Reps with your teamate.

Feeling the Heat

Tamarraw leads the way during yesterdays's WOD, but hot on her heals is Stephine. You won't find two women who are more competitive then these too. It's fun to watch these two athletes compete against each other almost everyday. Great job ladies, keep up the hard work.

Friday's Team WOD

Teams of 2
Working together, each teammate completes 3 rounds for total time:

500m Row

21 Burpees

400m Run 

Working at the same time, while 1st teammate Rows, the other Runs.  As soon as both are finished, complete 21 Burpees each, together. Then, as soon as both are finished with the burpees, 2nd teammate Rows, the other Runs.  That completes Round 1.

 

Cool Down

150 Push Ups. Split Reps with your teamate.