WeHeart Fitness

Wednesday 30th December 2020

As we started, we will finish.
WEHEART Fitness' (Crossfit) first ever workout of the day.
THANK YOU!

Part 1: Wide grip DL 5x12
Part 2: 2 High Hang Sn**ch EMOM 15 min
Part 3: AMRAP 9 mins
8 High Hang Sn**ches
12 Bar Facing Burpees

Tuesday 29.12.2020

Workout of the day

On a running clock 0:00 - 10:00
AMRAP in 10 min
16 Box Jump Overs 24/20"
20 Wall Ball shots
15/10 AB Cal or 24/18 Cal Row
From 15:00 - 30:00
AMRAP 15 min
Rx: 155/105 lbs
3 Power cleans
3 Front squats
3 Push Jerks
100m run

Monday 28.12.2020

Workout of the day
"AMRAP 5 min"
30 Double Unders
10 Push ups
3 OHS 135/95
Rest
"AMRAP 5 min"
250/200m row
7 Double DB push press
Rest
"AMRAP 5 min"
10 Air squats
7 Toes to bar

Thursday 24.12.20

At home workout
Complete as many reps and rounds as possible in 20 min
160 Air Squats
80 Push-ups
40 Sit-ups
20 Jump squats

Wednesday 23.12.2020

Workout of the day
Team Workout 21-15-9 Complex
21 DB Deadlifts, each
21 Burpees "you go, I go style"
21 WB shots, each
15 DB Deadlifts, each
15 Burpee box jumps "you go, I go style"
15 WB shots, each
9 DB Deadlifts, each
9 Burpee box jump overs "you go, I go style"
9 WB shots, each
Buy out
400m DB carry. Each partner takes 1 DB on the run

Tuesday 22.12.2020

"Our very first 12 Days ladder"
1- Thruster (Rx 155/105)
2- Front Squats (Rx 155/105)
3- Power Cleans (Rx 155/105)
4- Toes to bar
5- Pull ups
6- Push ups
7- KB swings (Rx 53/35)
8- Box jumps
9- Cal Row
10- Pistols
11- Deadlifts (Rx 155/105)
12- Handstand push ups

This workout first came out as our "Christmas in July" WOD back in 2018.
It'll will be a quick one for those willing to push their limits!

Monday 21.12.2020

Workout of the day
AMRAP 24 min
Teams of 2
P1 Front rack hold 185/115
P2 15/12 Cal Row + 30 Double Unders
Partners switch every round

Saturday 19.12.2020

Workout of the day:
3 rounds of-
500m Row
300m Run
2 Squat snatches
1 Rope climb

Rest precisely 3 min between each round.

Friday 18.12.2020

Workout of the day- "EMERGENCY SERVICES"
Part 1: "999" AMRAP 6 min Tag team style
9 Deadlifts
9 Thrusters
9 Bar over burpees
Rx 75/55

Part 2: "555" AMRAP 6 min Tag team style
7/5 Cal AB
5 Burpee Box Jump Over
5 Air squats

Repeat P1 & P2

Thursday 17.12.2020

Workout of the day
AMRAP 16 min
2000m run
9 Clean and Jerks 205/115
12 Clean and Jerks 175/105
15 Clean and Jerks 135/95
Max Clean and Jerks in remaining time 115/75