Call Us Today! 408.356.2136| info@lgsrc.com

Monthly Archives: November 2013

CrossFit Class Workout 11/30

A. push press + push jerk x 2+2 x 5

B.  D.T.

5 rounds for time:

-12 dead lift

-9 hang power cleans

-6 push press/push jerks

By |November 29th, 2013|CrossFit|1 Comment

CrossFit Class Workout 11/29

A. front squat with a pause x 3 x 8

B.  4 sets each for time:

-200 m row

-10 push ups

-15 sit ups

-200 m run

-rest 3 min

By |November 28th, 2013|CrossFit|Comments Off on CrossFit Class Workout 11/29

CrossFit Class Rest Day 11/28

Happy Thanksgiving

By |November 28th, 2013|CrossFit|2 Comments

CrossFit Class Workout 11/27

 

A.  for time:

50 Box jumps
50 Kettlebell swings
50 steps Walking Lunge
50 Knees to elbows
50 Push press
50 hip extensions
50 Wall ball shots
50 Burpees
50 Double unders

By |November 26th, 2013|CrossFit|Comments Off on CrossFit Class Workout 11/27

CrossFit Class Workout 11/26

 

A. pull up practice

B. press x 5 x 5

C. 15 min amrap:

-5 pull ups

-10 dead lifts

-15 du

By |November 25th, 2013|CrossFit|Comments Off on CrossFit Class Workout 11/26

CrossFit Class Workout 11/25

A. 3 sets:

-hollow rocks

-pressing snatch balance

-t line drill

B. back squat x 8 x 4

C. 8 min amrap:

2,2,4,4,6,6,8,8….

-power clean + power jerk

-burpee

By |November 24th, 2013|CrossFit|2 Comments

CrossFit Class Rest Day 11/24

By |November 23rd, 2013|CrossFit|2 Comments

CrossFit Class Workout 11/23

A. 3 sets:

-l sit

-pendlay row

-push ups

B. 4 sets:

4 min amrap:

-400 m run

-amrap db hang cleans

-rest 4 min

By |November 22nd, 2013|CrossFit|2 Comments

CrossFit Class Workout 11/22

A. 3 sets:

-20 kb swings

-20 alternating bird dogs

-10 sots press

B. snatch grip dl x 3 x 5

C. “annie”

for time:

50-40-30-20-10

-double unders

-sit ups

By |November 21st, 2013|CrossFit|3 Comments

CrossFit Class Workout 11/21

 

A. 3 sets:

-ttb

-front squat hold

-12 hip extensions

B.  clean + front squat + power jerk x 1+1+1

C. death by thrusters

* starting at 4 and adding 2 reps per min

CrossFit Journal

By |November 20th, 2013|CrossFit|Comments Off on CrossFit Class Workout 11/21