Call Us Today! 408.356.2136| info@lgsrc.com

Monthly Archives: April 2014

CrossFit Class Workout 5/1/14

A. 3 sets:

-dips x 3-5

-bird dogs x 20

-l sit hold x :21-:24

B. bench press, in 10 min or less build to a heavy set of 6

C. 3 sets:

3 min on / 1 min off

buy in 400 m run

-double unders x amrap

By |April 30th, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/1/14

CrossFit Class Workout 4/30/14

A. 3 sets:

-good morning x 8

-muscle snatch x 5

-flr x 1:00

B. back squat x 4 x 5 77%

C. 6 min amrap:

1,1,2,2,3,3,4,4,5,5,6,6…

-snatch

-pull ups

By |April 29th, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/30/14

CrossFit Class Workout 4/29/14

A. 3 sets:

-assault bike x 1:15

-russian twist x 15 per sdie

-box jumps x 15

B. strict press x 5,5,5 x 3 (65%,70%,75% the third set is an amrap)

C. 4 rds for time:

-row x 200m

-db burpees x 10

-db push press x 10

-farmer carry x 200m

By |April 28th, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/29/14

CrossFit Class Workout 4/28/14

A. 3 sets:

-ohs x 4, no rack

-strict pull ups x 2

-double unders x 10,15,20

B. back squat x 8 x 3 72%

C. 7 min amrap:

-30 power clean and jerks

-30 toes to bar

for time:

800 m run

**no rest bt amrap and for time

By |April 27th, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/28/14

CrossFit Class Workout 4/26/14

A. 3 sets:

-run x 400m

-russian twist x 12 per side

-over head walking lunges x 10 per leg

B. fs x build to a heavy 2 in ten mins or less

C. in teams of 2 complete for time:

-1.5k row

-100 double unders

-100 push ups

-100 air squats

-100 sit ups

-50 burpees

****each athlete must complete some work on each of the movements

****only one athlete working at a time per team

****split work as needed

55

CrossFit Class Workout 4/25/14

A. 3 sets:

-snatch grip push press x 8

-double unders x amrap (min of 20)

-toes to bar x 6-8

B. snatch high pull x 5 x 5 55% of 1rm snatch

C. for time 10-1:

-hang snatch

-box jumps

By |April 24th, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/25/14

CrossFit Class Workout 4/24/14

A. 3 sets:

-dips x 3-5

-flr x 1:00

-l sit hold x :18-:23

B. bench press, in 10 min or less build to a heavy set of 8

C.5 sets for time of:

-run x 400m

-rest x :90

By |April 23rd, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/24/14

CrossFit Class Workout 4/23/14

A. 3 sets:

-gh raise x 5-8

-muscle clean x 10

-sit ups x 20

B. back squat x 4 x 5 74%

C. 8 min amrap:

-20 pull ups

-30 cleans

-40 dead lifts

 

 

By |April 22nd, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/23/14

CrossFit Class Workout 4/22/14

A. 3 sets:

-assault bike x 1 min

-side plank :45/ side

-box jumps x 15

B. strict press x 5,3,1 x 3 (70%,75%,80% the third set is an amrap)

C. for time:

-500 m row

-30 burpees

 

By |April 21st, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/22/14

CrossFit Class Workout 4/21/14

A. 3 sets:

-ohs x 5, no rack

-strict pull ups x 3

-double unders x 5,10,15

B. back squat x 8 x 3 69%

C. 6 min amrap:

-3 snatch

-6 toes to bar

2 min rest

3 min amrap:

buy in 400 m run

-thrusters

By |April 20th, 2014|CrossFit|Comments Off on CrossFit Class Workout 4/21/14