Call Us Today! 408.356.2136| info@lgsrc.com

Monthly Archives: May 2014

CrossFit Class Workout 5/31/14

A. clean pull + clean x 1+1 x 5

B. front squat x 3 x 3

C. for time:

-wall ball shots x 15

-pull ups x 20

-wall ball shots x 15

-push ups x 30

-wall ball shots x 15

-sit ups x 40

-wall ball shots x 15

-air squats x 50

By |May 30th, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/31/14

CrossFit Class Workout 5/30/14

A. hang power snatch x 3 x 5

B. snatch grip push press x 5 x 3

C. for time:

-2k row

***athletes are to complete A and B at their own pace so we dont have the entire class trying to get on the rowers at once. if you do find yourself waiting for a rower please use that time to practice a skill of choice or continue with the snatches till a rower is available. post all times on board.

***no noon class today as kevin will be competing at regionals.

By |May 29th, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/30/14

CrossFit Class Workout 5/29/14

A. 3 sets:

-pendlay row x 8

-push press x 8

-kb swings x 20

B. dead lift x 4 x 5

C. 8 min amrap:

-pull ups x 5

-double unders x 10

– sit ups x 15

By |May 28th, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/29/14

CrossFit Class Workout 5/28/14

A. clean + fs + jerk x 1+2+1 x 5

B. jerk dip squat x 5 x 3, 130%

C. for time:

-man makers x 30

By |May 27th, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/28/14

CrossFit Class Workout 5/27/14

A. power snatch + snatch balance + snatch x 1+2+1 x 5

B. 3 sets each for time:

-run x 400m

-burpee x 15

-rest 3 min bt sets

By |May 26th, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/27/14

CrossFit Class Workout 5/26/14

A. 3 pos clean x 1+1+1 x 5 (high hang, knee, floor)

B. back squat

Warmup, 70% x 3, 75% x 3, 80% x amrap

C. for time:

-wall ball shots x 20

-ttb x 10

-wall ball shots x 15

-ttb x 8

-wall ball shots x 10

-ttb x 6

-wall ball shotsx 5

-ttb x 4

 

By |May 25th, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/26/14

CrossFit Class Workout 5/24/14

A. snatch x 2 x 5

B. snatch dl x 3 x 3

C. for time:

– power snatches x 15

-alternating pistols x 30

-run x 400 m

-row x 400m

***the class will be broken up into 2-4 teams and each athlete will complete all reps at each station. only one team member at a station at a time.

By |May 23rd, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/24/14

CrossFit Class Workout 5/23/14

A. fs x 5,4,3,2,2,2

B. clean and jerk x 2+1 x 5

C. for time:

-30/25 cal assault bike

By |May 22nd, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/23/14

CrossFit Class Workout 5/22/14

A. dead lift x 3 x 5

B. 4 min amraps:

buy in 400 m run

-double unders x amrap with time remaining

REST 2 min

buy in 400 m run

-pull ups x amrap with time remaining

REST 2 min

buy in 400 m run

-tgu x amrap with time remaining

 

By |May 21st, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/22/14

CrossFit Class Workout 5/21/14

A. 3 sets:

-double unders x 15,20,25

-dips x 4-6

-l sit hold x :20-:25

B. bench press x 6,5,4,3,2,2,2

C. 8 min amrap:

buy in 1k row then:

-1 push up

-1 sit up

-2 push ups

-2 sit ups

-3 push ups

-3 sit ups…

By |May 20th, 2014|CrossFit|Comments Off on CrossFit Class Workout 5/21/14