Call Us Today! 408.356.2136| info@lgsrc.com

Monthly Archives: January 2014

CrossFit Class Workout 2/1/14

A. push jerk + split jerk x 2 x 5

B. 4 sets each for reps of:

-:30 amrap push press

-1:00 amrap double unders

-1:30 rest

By |January 31st, 2014|CrossFit|Comments Off on CrossFit Class Workout 2/1/14

CrossFit Class Workout 1/31/14

A. 3 sets:

-hip extensions x 15

-box jumps x 10

-hollow rocks x :30

B. hand stand hold practice

C. 12 min amrap inspired by 13.1:

40 Burpees
hang power snatch, 30 reps
30 Burpees
hang power snatch, 30 reps
20 Burpees
hang power snatch, 30 reps
10 burpees
amrap hang power snatch

 

***must increase weight on each set of snatches

***there is no 6′ reach required on burpees, just reach full extension, hands overhead and leave the ground

 

By |January 30th, 2014|CrossFit|Comments Off on CrossFit Class Workout 1/31/14

CrossFit Class Workout 1/30/14

A. front squat w/ pause x 8 x 4

B. 20 min amrap:

-10 kipping pull ups

-10 dead lifts

-20 air squats

-20 sit ups

By |January 29th, 2014|CrossFit|1 Comment

CrossFit Class Workout 1/29/14

A. power clean + push jerk x 2 x 5

B. complete one round every 5 min for 20 min:
-amrap ttb
-15 push press
-15 kb swings
-200 m row

By |January 28th, 2014|CrossFit|Comments Off on CrossFit Class Workout 1/29/14

CrossFit Class Workout 1/28/14

A. 3 sets:
-dips
-muscle snatch + snatch grip push press
-ladder

B. 5 sets:
:30 min on / 1 min off
-push ups

C. 10 min amrap:
1 mile run buy in then:
-double unders

By |January 27th, 2014|CrossFit|Comments Off on CrossFit Class Workout 1/28/14

CrossFit Class Workout 1/27/14

A. 3 sets:
-double under

-strict pull ups

-ankle prep

B . back squat 1rm (10 min)

C. 8 min amrap:

-wall ball shots

 1 min rest

3 min amrap:

– burpees

By |January 26th, 2014|CrossFit|Comments Off on CrossFit Class Workout 1/27/14

CrossFit Class Workout 1/25/14

photo: We are now taking orders for tanks, shirts and hoodies. Pre-order before the end of January as extras will not be available. 

A. ohs x 5 x 5

B. 4 sets:

3 min on / 2 min off

200m run then amrap:

-TGU

 

By |January 24th, 2014|CrossFit|Comments Off on CrossFit Class Workout 1/25/14

CrossFit Class Workout 1/24/14

A 3 sets:

-wall ball shot x 15 reps

-kipping pull ups x amrap

-ohs hold 30 sec

B. for reps:

death by clean and jerks

 

By |January 23rd, 2014|CrossFit|Comments Off on CrossFit Class Workout 1/24/14

CrossFit Class Workout 1/23/14

A. 3 sets:

-leg raises

-ladder

-snatch grip push press

B. hang power snatch x 3 x 5

C. alternating tabata:

-double unders

-renegade rows

-gh sit ups

 

By |January 22nd, 2014|CrossFit|Comments Off on CrossFit Class Workout 1/23/14

CrossFit Class Workout 1/22/14

A. 3 sets:

-clean dead lift

-ab wheel

-hip extensions

B. 20 min amrap:

1k row buy in then,

-5 front squats

-20m bear crawl

-200 m run