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Monthly Archives: March 2014

CrossFit Class Workout 4/1/14

A. 3 sets:

-double unders x 1:00

-ladder x 3

-l sit hold x amrap (-3)

B. strict press x 1rm

C. 5 min amrap:

hang power snatch 1-5 ladder

rest 1 min

3 min amrap:

cal row

 

By |March 31st, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/1/14

CrossFit Class Workout 3/31/14

congratulations to everyone on a great open season.  feel proud of your progress and look forward to continued improvement.  we will be back to a more structured and progressive program now that the open is over.

show up. work hard. improve.

please post your favorite open moment to comments

A. 3 sets:

-ohs hold x :30

-strict pull up x amrap (-3)

-hip extension x 15

B. back squat x 8 x 3 60%

C. for time:

-800 m run

-30 ttb

CrossFit Class Workout 3/30/14

A. 3 sets:

-cal row x 15

-dips x 8

-double unders x :30

B. 15 min amrap:

buy in: 1 mile run

-renegade row x 10 / arm

-push up x 10

By |March 29th, 2014|CrossFit|Comments Off on CrossFit Class Workout 3/30/14

3/28/14 CrossFit Open 14.5

party at 6pm tonight. bring food and drinks.

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

By |March 27th, 2014|CrossFit|Comments Off on 3/28/14 CrossFit Open 14.5

CrossFit Class Workout 3/27/14

A. 3 sets:

-box jumps x 15

-bird dogs x 20

-pull ups x 8

B. 7 rounds for time:

-kb swing x 15

-200 m run

CrossFit Class Workout 3/26/14

pot luck this friday march 28 at 6pm. please sign in on the white board so we know what everyone is bringing. all are welcome! 

A. 3 sets:

-ohs hold x :30

-db bench press x 15

-pendlay row x 8

B. hang snatch x 2 x 5

C. 500 m row

rest :90

500 m row

By |March 25th, 2014|CrossFit|Comments Off on CrossFit Class Workout 3/26/14

CrossFit Class Workout 3/25/14

A. power clean x 2 x 5

B. clean pull x 3 x 3

C. 4 min double unders x amrap

rest 1 min

3 min weighted walking lunges x amrap

rest 1 min

2 min push press x amrap

 

By |March 24th, 2014|CrossFit|Comments Off on CrossFit Class Workout 3/25/14

CrossFit Class Workout 3/24/14

A. 3 sets:
-kips x 20
-russian kb swings x 20
-push ups x 20

B. on alternating min for 20 min:
odd min: back squats x 5, no rack
even min: burpees x :30

By |March 23rd, 2014|CrossFit|Comments Off on CrossFit Class Workout 3/24/14

CrossFit Class Workout 3/22/14

A. build to a heavy 5 rep thruster, no rack

B. 10-1

-pull ups

-burpees

** after each set of burpees run 200 m

By |March 21st, 2014|CrossFit|Comments Off on CrossFit Class Workout 3/22/14

3/20/14 CrossFit Open 14.3

A. 14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

By |March 20th, 2014|CrossFit|Comments Off on 3/20/14 CrossFit Open 14.3