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Monthly Archives: September 2014

CrossFit Class Workout 10/1/14

4 sets:

A1. smr x 2 min

A2. z1 row/bike/run x 2 min

B. death by ttb and  double under, 2 min clock:

-ttb x 5 + 2

-du x 10 + 5

By |September 30th, 2014|CrossFit|2 Comments

CrossFit Class Workout 9/30/14

A. in 20 min or less build to a 1rm snatch

B. for max reps:

-cal assault bike x 4 min

-pull ups x 3 min

-back squat bw/ 75%bw  x 2 min

-shoulder to overhead 135/95 x 1 min

***1 min bt exercises

By |September 29th, 2014|CrossFit|3 Comments

CrossFit Class Workout 9/29/14

A. in 15 min or less find 2rm back squat

B. for time:

row x 1k

By |September 28th, 2014|CrossFit|6 Comments

CrossFit Class Workout 9/27/14

A. 3 sets:

-muscle clean x 5

-snatch grip push press x 10

-ohs hold x :30

B. 3 pos power snatch x 3 x 5 (high hang, knee, floor)

C. 12 min amrap to be completed in teams of two:

-farmer carry x 200m

-renegade row x 10/arm

-db squat x 20

***alternate every exercise for max reps

 

 

By |September 26th, 2014|CrossFit|1 Comment

CrossFit Class Workout 9/26/14

i would like to wish Robert L. and Christina and very happy birthday today.

A. 3 sets:

-flr x 1:00

-cal row x 20/15

-kb swing x 20

B. “Rob-tina”

15 min amrap:

-burpee broad jump x 49ft (measure out half the distance and burpee broad jump there and back)

-turkish get ups x 17

CrossFit Class Workout 9/25/14

A. build to a heavy set of clean thruster + fs + jerk

B. build to a heavy 5rep press in 8 min or less

C. 3 sets

against a 2:30 min clock:

-run x 200m

-ttb  x 12

-thruster x amrap

-rest x 2:30

By |September 24th, 2014|CrossFit|3 Comments

CrossFit Class Workout 9/24/14

A. 3 sets:

-run x 400m

-push ups x :30

-box jumps x 10

B. 4 sets each for max calories/reps:

-assault bike x 1 min

-rest x :20

-sit ups x 1 min

-rest x :20

-double unders x 1 min

-rest x :20

By |September 23rd, 2014|CrossFit|2 Comments

CrossFit Class Workout 9/23/14

A. 3 sets:

-db pendlay row x 10

-single leg bridge x 8 per leg with pause

-ring row x 8

B. 21-15-9

-power snatch

-pull ups

***after each set of power snatch and after each set of pull ups take a mandatory 1 min break

By |September 22nd, 2014|CrossFit|1 Comment

CrossFit Class Workout 9/22/14

A. clean + fs + push press x 1 + 2 + 3 x 5

B. clean dl x 3 x 3

C. “grace”

for time:

-power clean to overhead x 30

By |September 21st, 2014|CrossFit|4 Comments

CrossFit Class Workout 9/20/14

A. 2 sets:

-squat hold x :30

-snatch grip push press x 10

B. ohs x 3 rm

C. death by burpees in teams of two with a :90 sec clock

***can split burpees how ever you want, only one working at a time

By |September 19th, 2014|CrossFit|Comments Off on CrossFit Class Workout 9/20/14