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Monthly Archives: January 2015

CrossFit Class Workout 1/31/15

sign up for the open now!

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join our group by searching “CrossFit LGSRC”

A. clean and jerk x 2 (1+1) x 5

B. in teams of two for time:

-back squat x 40

-pull ups x 30

-push press x 20

-back squat x 30

-pull ups x 20

-push press x 10

By |January 30th, 2015|CrossFit|Comments Off on CrossFit Class Workout 1/31/15

CrossFit Class Workout 1/30/15

Dear Cam,

You are amazing

A. ohs x 3 x 3

B. hang snatch x 3 x 5

C. for time:

-burpee ttb x 40

By |January 29th, 2015|CrossFit|Comments Off on CrossFit Class Workout 1/30/15

CrossFit Class Workout 1/29/15

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

B. for time:

-row x 1 k

CrossFit Class Workout 1/28/15

A. front squat x 3 x 5

B. 16 min amrap:

-push press x 9

-dead lift x 12

-run x 200 m

CrossFit Class Workout 1/26/15

i just signed up for the open. have you?

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Team CrossFit LGSRC

A. snatch high pull + snatch x 2+1 x 5

B. snatch dl x 3 x 3

C. on alternating min for 16 min:

-muscle ups/pull ups x 5-8

-power snatch + snatch grip push press x 2 + 2

CrossFit Class Workout 1/26/15

today is the day to sign up for the crossfit open. no excuses. sign up. train hard. do your best.

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Team CrossFit LGSRC

so far we have 4 people signed up. lets make it 20 by tonight.

A. back squat x 6 x 4

B. 12 min amrap:

-power clean + shoulder to overhead x 5

-box jump x 10

-double under x 20

CrossFit Class Workout 1/24/15

A. clean and jerk x 2(1+1) x 5

B. in teams of two for time:

-wall ball x 125

-cal row x 100

-pull ups x 75

-liner x 50

By |January 23rd, 2015|CrossFit|1 Comment

CrossFit Class Workout 1/23/15

A. 3 sets:

-flr x 1:00

-hollow rock x 20

-band walk x 10 per side

B. split jerk tech work x 15 min

C. 21-15-9

-cal bike

-ohs

By |January 22nd, 2015|CrossFit|Comments Off on CrossFit Class Workout 1/23/15

CrossFit Class Workout 1/22/15

A. muscle snatch + snatch high pull + snatch x 1+1+1 x 5

B. snatch grip push press x 5 x 3

C. for time:

-burpee ttb x 30

By |January 21st, 2015|CrossFit|1 Comment

CrossFit Class Workout 1/21/15

A. clean + fs + jerk x 1+2+1 x 5

B. clean pull x 3 x 3

C. 3 min on / 3 min off x 3

-row x 500m

-double under x amrap