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Monthly Archives: October 2014

CrossFit Class Workout 11/1/14

today sean and i will be lifting at the cal strength meet. check the facebook page for updates.

A. power clean + clean x 1 + 2 x 5

B. “elizabeth”

21-15-9

-power clean

-ring dip (scale to static dip, assisted dip, or pushup)

CrossFit Class Workout 10/31/14

A. bench press x 5,5,4,4,3,

B. 4 sets, :30 on/:30 off:

-side plank side A

-side plank side B

-cal assault bike

-alternating single leg toes touches

By |October 30th, 2014|CrossFit|1 Comment

CrossFit Class Workout 10/30/14

A. fs x 3 x 5

B. for time:

-pull ups x 40

-db squat x 40

-double under x 100

-row x 500

By |October 29th, 2014|CrossFit|1 Comment

CrossFit Class Workout 10/29/14

A. press x 5 x 5

B. 21-15-9

-push press

-hang power clean

-run x 400 m

CrossFit Class Workout 10/28/14

A. snatch x heavy double

B. 7 min amrap:

-dl x 1

-box jumps x 1

-dl x 2

-box jumps x 2

-dl x 3

-box jumps x 3…

CrossFit Class Workout 10/27/14

happy birthday, ZOILA!

A. clean and jerk x heavy double

B. on alternating min for 16 min:

-back squat x 3

-burpee x :30

CrossFit Class Workout 10/25/14

A. in 12 min or less build to a heavy 5 rep press

B. complete in teams of two for time:

-wall ball x 75

-ttb x 40

-wall ball x 50

-ttb x 30

-wall ball x 25

-ttb x 20

By |October 24th, 2014|CrossFit|Comments Off on CrossFit Class Workout 10/25/14

CrossFit Class Workout 10/24/14

A. hang power snatch x 2 x 5

B. snatch dl x 3 x 3

C. for time:

-row x 500m

-rest x 3 min

-cal bike x 50/40

-rest 2 min

-run x 400

-rest 1 min

-double unders x 100

***please note individual splits and total time

CrossFit Class Workout 10/23/14

i would like to invite everyone to join me for my first ever weightlifting meet. in a meet each athlete will have 3 attempts on both the snatch and the clean and jerk. to lift at the meet youll need to be a member of the USAW, purchase a singlet, and sign up and pay for the meet. if you need any mroe information just ask me in class. it would be great to get a group and experience a meet together. this meet is for all lifters regardless of experience.

so the link does not work,

here is the USAW page, https://www.usaw.hangastar.com/UserInformationWizard.aspx

and here to sign up for the meet , http://www.lifttilyadie.com/PWA/14GWOEntry.htm

(youll have to copy and paste)

A. clean and jerk x 2 x 5

B. 10 min amrap:

-back squat x 5

-push up x 20

CrossFit Class Workout10/22/14

i would like to invite everyone to join me for my first ever weightlifting meet. in a meet each athlete will have 3 attempts on both the snatch and the clean and jerk. to lift at the meet youll need to be a member of the USAW, purchase a singlet, and sign up and pay for the meet. if you need any mroe information just ask me in class. it would be great to get a group and experience a meet together. this meet is for all lifters regardless of experience.
so the link dont work,

here is the USAW page, https://www.usaw.hangastar.com/UserInformationWizard.aspx

and here to sign up for the meet , http://www.lifttilyadie.com/PWA/14GWOEntry.htm

(youll have to copy and paste)

A. 20 min jerk tech work

B. 5 sets for time of:

-pull ups x 10

-heavy med ball carry x 200m