Call Us Today! 408.356.2136| info@lgsrc.com

Monthly Archives: December 2013

CrossFit Class Workout 12/31

A.  3 sets:
-gh sit ups
-snatch high pull
-step ups

B. 3 pos power snatch x 3 x 5, top down

C. 10 min amrap:
-5 push ups
-7 box jumps
-9 turkish sit ups

By |December 30th, 2013|CrossFit|Comments Off on CrossFit Class Workout 12/31

CrossFit Class Workout 12/30

A. 3 sets:
-double unders
-flr
-leg raises

B. back squat  x 4 x 6

C.  for time:
“grace”
-30 power clean and jerks for time

rest 3 min then

800 m run for time

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

CrossFit Class Rest Day12/29

By |December 29th, 2013|CrossFit|Comments Off on CrossFit Class Rest Day12/29

CrossFit Class Workout 12/28

A. behind the neck split jerk x 5 x 5

B. for time:

-50 russian kb swings

-40 db squats

-30 db push press

-20 burpees

 

By |December 27th, 2013|CrossFit|Comments Off on CrossFit Class Workout 12/28

CrossFit Class Workout 12/27

A. 3 sets:

-hollow rocks x :30

-dips x 6-8

-db russian step ups

B. hang clean + front squat x 1+1 x 5

C. for time:

-500 m row

-90 sec rest

-500 m row

 

By |December 26th, 2013|CrossFit|1 Comment

CrossFit Class Workout 12/26

A. power snatch x 5 x 5

B. 20 min amrap:

-6 power snatch

-9 back squats

-12 gh sit ups

-200 m run

By |December 25th, 2013|CrossFit|Comments Off on CrossFit Class Workout 12/26

CrossFit Class Rest Day 12/25

Merry Christmas to all.

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

CrossFit Class Workout 12/24

A1. strict pull ups x 5 x 5

A2. db press x 10 x 5

B. for time:

– buy in, 10 turkish get ups

5 rounds of:

-15 sit ups

-15 du

-cash out, 10 turkish get ups

By |December 23rd, 2013|CrossFit|Comments Off on CrossFit Class Workout 12/24

CrossFit Class Workout 12/23

A. 3 sets:

-hand release push ups
-ohs hold
-support on rings

B. back squat x 5 x 5

C. 10 rounds:
4 dead lifts
4 burpees

By |December 22nd, 2013|CrossFit|Comments Off on CrossFit Class Workout 12/23

CrossFit Class Rest Day 12/22

By |December 22nd, 2013|CrossFit|Comments Off on CrossFit Class Rest Day 12/22