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Monthly Archives: November 2014

CrossFit Class Workout 12/1/14

A. in 15 min or less build to a heavy set of 8 back squats

B. russian step ups x 10 per leg x 3

C.  2 sets each for max per of:

against a 3 min clock,

-row x 500m

-ring dips (or static dips, or push ups) x amrap

-rest 3 min

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

CrossFit Class Workout 11/29/14

A. 3 sets:

-db bench press x 10

-weighted pull up x 5-8

-gh sit ups x 12

B. complete in teams of two:

4 rounds

-thruster x 20

-lateral burpee x 20

 

 

 

By |November 28th, 2014|CrossFit|Comments Off on CrossFit Class Workout 11/29/14

CrossFit Class Workout 11/28/14

i hope everyone had a happy thanksgiving. i am very grateful to help guide you in your fitness journey. thanks for working hard, respecting each other and the  coaches, and most of all for not getting chalk everywhere anymore. another thing to be grateful for is we are now 8 days out from our one year party at cambrian bowl. 3pm sat, dec 6. dont miss it!

A. push press + split jerk x 2+2 x 5

B. dead lift x 3 x 5

C. 12 min amrap:

-run x 200m

-double unders x 20

-split lunges x 20

CrossFit Class Workout 11/26/14

all classes will be normal schedule today and fri except the early morning class which is changed to 630am

 

A. back squat x build to a heavy 5 reps in 12 min or less

B. 4 rounds for time:

-famrer carry x 200m

-db squats x 10

-db push press x 10

By |November 25th, 2014|CrossFit|4 Comments

CrossFit Class Workout 11/25/14

A1. power clean x 4,4,3,3,2,

A2. bench press 3,3,2,2,1

rest as needed bt sets

B. death by pull up and toes to bar

By |November 24th, 2014|CrossFit|1 Comment

CrossFit Class Workout 11/24/14

shout out to Robert!

http://humanxgear.com/blog/2014/11/extraordinary-people-robert-lacis/

A. in 15 min or less build to a heavy 10 rep back squat

B. bulgarian split squat x 8 per leg x 3

C. 3 min amrap x 3:

-row x 500 m

-burpee x amrap

-rest 3 min

By |November 23rd, 2014|CrossFit|3 Comments

CrossFit Class Workout 11/22/14

A. 3 sets:

-db bench press x 12

-single leg curl + press x 10

-single leg bridge x 8

B. complete in teams of two for time:

-farmer carry x 200 m (partner A)

-clean thruster  x 40

-dead lift x 60

-farmer carry x 200m (partner B)

 

 

By |November 21st, 2014|CrossFit|Comments Off on CrossFit Class Workout 11/22/14

CrossFit Class Workout 11/21/14

A. hang power snatch x 2 x 5

B. snatch dl x 3 x 3

C. 10 min amrap:

-run x 1200m

-kb swings x 50

-du x amrap

By |November 20th, 2014|CrossFit|1 Comment

CrossFit Class Workout 11/20/14

A. front squat x 3,3,2,2,1

B. on alternating  min for 20 min:

1. -clean x 2

2. -pull ups x 5-8

-level changes x 8

By |November 19th, 2014|CrossFit|2 Comments

CrossFit Class Workout 11/19/14

A. 3 sets:

-ladder x 3

-ohs hold x :30

-press x 5,4,3

B. 15 min snatch tech work , tall snatch and high hang snatch

C. 12 min amrap:

-ttb x 5

-box jump x 10, step down

-db push press x 15

By |November 18th, 2014|CrossFit|2 Comments