Call Us Today! 408.356.2136| info@lgsrc.com

Monthly Archives: December 2014

CrossFit Class Workout 12/31/14

A1. hang power clean x 5,5,4,4,3

A2. close grip bench press x 4,4,3,3,2

B. 20 min z1:

-ttb x 5

-box jump x 10

-wall ball shots x 15

 

 

 

 

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

CrossFit Class Workout 12/30/14

this is games season. all workouts are designed as preparation for the 2015 CrossFit open.  take daily notes. sleep lots. drink water.  post to comments for an easy way to track of daily training.

 

A. 2 sets:

-ohs walking lunges x 6 per leg

-pull ups x 5-8

-hand stand hold x :30

B. snatch balance + ohs x 2+2 x 5

C. for time:

-dead lift x 15

-row x 500m

-dead lift x 12

-run x 400m

-dead lift x 9

-assault bike cal x 25/20

 

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

CrossFit Class Workout 12/29/14

A. back squat x 15 x 3 all sets at one weight, be conservative

B. for time:

-clean x 1

-db burpee x 20

-clean x 2

-db burpee x 15

-clean x 3

-db burpee x 10

-clean x 4

-db burpee x 5

clean x 5

By |December 28th, 2014|CrossFit|2 Comments

CrossFit Class Workout 12/27/14

A. 3 sets:

-muscle snatch x 5

-hip extension x 15

-weighted db reverse lunges x 8 per leg

B. 21-15-9

-push press

-pull up

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

CrossFit Class Workout 12/26/14

A. push jerk + split jerk x 1+2 x 5

B. snatch high pull x 5 x 3

C. for time:

-row x 500 m

-slam down x 20

-dip x 30

-kb clean x 40

CrossFit Class Workout 12/24/14

merry christmas, everyone!

Twelve days of Christmas style, for time:

-hand stand push up x 1

-front squat x 2

-power clean x 3

-push press x 4

-box jump x 5

-pull up x 6

-push ups x 7

-kb swing x 8

-double unders x 9

-switch lunges x 10

-single arm db power snatch x 11

-tgu x 12

 

CrossFit Class Workout 12/23/14

A1. power snatch x 3,3,2,2,1

A2. close grip bench press x 5,5,4,4,3

B. 16 min amrap:

-ttb x 8

-burpee x 8

-run x 200

 

By |December 22nd, 2014|CrossFit|4 Comments

CrossFit Class Workout 12/22/14

A. ohs x 4,3,2,1 (find 1rm)

B. for time:

-clean x 15

-burpee x 25

-wall ball x 35

-double under x 45

By |December 21st, 2014|CrossFit|1 Comment

CrossFit Class Workout 12/20/14

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

B. 3 rounds to be completed in teams of two for time:

-thruster x 30

-cal row x 35

-sit ups x 40

 

By |December 19th, 2014|CrossFit|1 Comment

CrossFit Class Workout 12/19/14

Happy Birthday, Suzy! I wont say her age but everyone owes 42 push ups before part A.

A. 3 sets:

-ohs hold x :30

-ladder x 3

-hip extension x 15

B. 12-9-6-3

-snatch

-run x 200m

By |December 18th, 2014|CrossFit|3 Comments