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Monthly Archives: August 2014

CrossFit Class Workout 9/1/14

class times for today

7am,8am,9am, and 12pm

A. back squat x 5 x 4 80%

B. death by:

-ttb

-power snatch

*** 1st min 1 of each, 2nd min 2 of each, 3rd min 3 of each…

CrossFit Class Workout 8/28/14

A. hang power clean + push jerk x 3 + 2 x 5

B. 5 rounds for time:

-hang power clean x 10

-burpee pull up x 10

CrossFit Class Workout 8/27/14

A. 3 sets:

-ttb x amrap (-3)

-single arm bent over row x 12 per arm

-box jumps x 15

B. 20 min amrap:

-run x 400m

-du x 10

-dl x 5

-run x 400m

-du x 20

-dl x 10

-run x 400m

-du x 30

-dl x 15…

CrossFit Class Workout 8/26/14

A. snatch high pull x 5 x 3

B. snatch x 2 x 5

C. for time:

-push press x 30

-push ups x 30

-split lunges x 30

-push press x 20

-push ups x 20

-split lunges x 20

-push press x 10

-push ups x 10

-split lunges x 10

CrossFit Class Workout 8/25/14

A. back squat x 6 x 3 75%

B1. for time:

-muscle ups/chest to bar/or pull ups x 20

rest exactly 1 min before B2

B2. 10 min amrap:

-single arm db power snatch x 10 per arm

-suitcase carry x 200m

CrossFit Class Workout 8/23/14

A. fs x 2 x 5

B. for time:

-cal row x 40

-kb swing x 35

-box jump overs x 30

-clean x 25

 

 

 

CrossFit Class Workout 8/22/14

A. snatch high pull x 5 x 3

B. power snatch x 3 x 5

C. for time:

-run x 1600

***this is a mile test. please record times for future reference.

CrossFit Class Workout 8/21/14

A. 3 sets:

-double unders x  practice

-push press x 10

-box jumps x 15

B. 5 rounds for time:

-bench press x 8

-strict pull up x 8

CrossFit Class Workout 8/20/14

A. 3 sets:

-barbell reverse lunges x 8 per side

-single leg curl + press x 10

-l sit x :20

B. for time:

-assault bike x 60/50 cal

-ttb x 10

-farmer carry x 400m

-ttb x 10

-renegade row x 30

-ttb x 10

-row x 30/25 cal

-ttb x 10

CrossFit Class Workout 8/19/14

A. snatch x 3 x 5

B. snatch dl x 3 x 3 100%

C. 10 min amrap:

-power clean x 30

-burpee x 30