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Next generation of Crossfitters. Crossfit Heights is a great place to train and it never hurts that the next generation is seeing how hard mom and dad work. The most important reason we work out is looking right at us. Glad these little guess take after mom...
Friday's WOD15 Box Jumps
15 DB Push Press
15 Double Unders or 75 Normal Jump Ropes
15 Weighted Lunges
5-4-3-2 Rounds
Cool DownDips
30-30-30-30
Pull Ups
30-30-30-30
Next generation of Crossfitters. Crossfit Heights is a great place to train and it never hurts that the next generation is seeing how hard mom and dad work. The most important reason we work out is looking right at us. Glad these little guess take after mom...
Friday's WOD15 Box Jumps
15 DB Push Press
15 Double Unders or 75 Normal Jump Ropes
15 Weighted Lunges
5-4-3-2 Rounds
Cool DownDips
30-30-30-30
Pull Ups
30-30-30-30
I have been friends with these guys for over half of my life. It's great to work out with them and see all the improvements they are making. I always enjoy getting together with them outside of the gym, here we are at my daughters third birthday. I feel fortunate to have such great friends. Two of these guys have not yet started crossfit with us, Brad S. and Justin watch out because your next!
P.S. Brad Miller why do you look so short in this picture LOL.
Thursday's WOD
10 Thrusters (Men 95 lbs./ Women 65 lbs.)
20 K2E
30 Burpees
40 Pullups
50 Wall balls
One round for time all levels
Cool Down
Snatch Squats
This means catch the bar over head in a full squat position and then stand.
30, 20, 10
I have been friends with these guys for over half of my life. It's great to work out with them and see all the improvements they are making. I always enjoy getting together with them outside of the gym, here we are at my daughters third birthday. I feel fortunate to have such great friends. Two of these guys have not yet started crossfit with us, Brad S. and Justin watch out because your next!
P.S. Brad Miller why do you look so short in this picture LOL.
Thursday's WOD
10 Thrusters (Men 95 lbs./ Women 65 lbs.)
20 K2E
30 Burpees
40 Pullups
50 Wall balls
One round for time all levels
Cool Down
Snatch Squats
This means catch the bar over head in a full squat position and then stand.
30, 20, 10
As I sit in Duluth trying to stay warm I found this great picture of all my Crossfit Friends working out together. Made me smile so I thought I would post it and maybe bring a smile to everyone else's face to. Great Job guys. Can't wait to get back home. Thanks, Nick, Tim, Vince and Graham for holding down the fort.
Wednesday Benchmark
"Tabata"
Push-ups
Sit-ups
Squats
20 sec. work / 10 sec rest, 8 rounds of each. Record lowest rep per element, record total. We will give you a score card to keep track of your reps per round.
8 • 7 • 6 rounds
Cool Down
Turkish Get up 10 • 10 • 10 reps... you can do more if you want
Advanced • Intermediate • Foundational
As I sit in Duluth trying to stay warm I found this great picture of all my Crossfit Friends working out together. Made me smile so I thought I would post it and maybe bring a smile to everyone else's face to. Great Job guys. Can't wait to get back home. Thanks, Nick, Tim, Vince and Graham for holding down the fort.
Wednesday Benchmark
"Tabata"
Push-ups
Sit-ups
Squats
20 sec. work / 10 sec rest, 8 rounds of each. Record lowest rep per element, record total. We will give you a score card to keep track of your reps per round.
8 • 7 • 6 rounds
Cool Down
Turkish Get up 10 • 10 • 10 reps... you can do more if you want
Advanced • Intermediate • Foundational
Just wanted to show everyone a picture of Bob encase you've forgotten what he looks like. Bob is helping out a farmer friend so he has only been around once in the last couple of weeks. We miss you Bob and we all hope the farming ends soon.
Tuesday WOD
7 Pull Ups C2B
7 Ring Dips
7 Power Cleans (Men 3/4 BW Women 1/2)
7 Front Squats (Men 3/4 BW Women 1/2)
6-5-4-3 Rounds
Cool Down
5 Med Ball Cleans
5 Wall Balls
5 Wall Ball Sit-ups
4-3-2 Rounds
Just wanted to show everyone a picture of Bob encase you've forgotten what he looks like. Bob is helping out a farmer friend so he has only been around once in the last couple of weeks. We miss you Bob and we all hope the farming ends soon.
Tuesday WOD
7 Pull Ups C2B
7 Ring Dips
7 Power Cleans (Men 3/4 BW Women 1/2)
7 Front Squats (Men 3/4 BW Women 1/2)
6-5-4-3 Rounds
Cool Down
5 Med Ball Cleans
5 Wall Balls
5 Wall Ball Sit-ups
4-3-2 Rounds
Andy posted what I thought looked like a pretty fun WOD so I figured we would try it out and simple call it "The Andy"
Mondays WOD
"The Andy"
75 PUSH PRESSES @95/65lbs
If you "Stop" during the first 25 you have to Row 250 Meters. After that, every time you put the bar on the ground you have to Row 250 meters. If you don't have enough rowers substitute with 50 SDHP @ 45lbs.
Cool Down
Row 1500-1000-500
Andy posted what I thought looked like a pretty fun WOD so I figured we would try it out and simple call it "The Andy"
Mondays WOD
"The Andy"
75 PUSH PRESSES @95/65lbs
If you "Stop" during the first 25 you have to Row 250 Meters. After that, every time you put the bar on the ground you have to Row 250 meters. If you don't have enough rowers substitute with 50 SDHP @ 45lbs.
Cool Down
Row 1500-1000-500
