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Monthly Archives: February 2015

CrossFit Class Workout 2/28/15

A. bench press x 8,7,6,5,4

B. complete in teams of two for time:

-run x 800m (both run)

-push press x 100 (split reps)

-back squat x 100 (split reps, no rack)

-run x 800m (both run)

By |February 27th, 2015|CrossFit|Comments Off on CrossFit Class Workout 2/28/15

CrossFit Class Workout 2/27/15

the day has come. i can not wait for everyone to prove their fitness. please make an effort to come at 5pm to workout or show support.

A. 9 min amrap:

-ttb x 15

-dead lift x 10

-snatch x 5 (115/75)

6 min clock:

-establish the heaviest possible clean and jerk

 

 

By |February 26th, 2015|CrossFit|7 Comments

CrossFit Class Workout 2/26/15

A. 3 sets:

-muscle clean x 8

-agility ladder x 3

-ohs hold x :30

B. 20 min z1:

-plank x :45

-kb swing x 15

-run x 200m

-sit up x 15

-power clean x 10

-burpee x 10

By |February 25th, 2015|CrossFit|1 Comment

CrossFit Class Workout 2/25/15

every friday for the next 5 weeks we will be completing the open workout in all classes and will have a special event at the 5pm class. please adjust schedules to make it to the 5pm class on fridays even if its only to watch. see you there.

A. push press + push jerk + split jerk x 1+2+3 x 5

B. for time:

-double under x 30

-wall ball x 50

-box jump x 40

-double under x 30

-wall ball x 30

-box jump x 20

-double under x 30

By |February 24th, 2015|CrossFit|1 Comment

CrossFit Class Workout 2/24/15

A. power clean x 3 x 5

B. clean dl x 3 x 3

C. 4 rounds for time:

-ttb x 15

-run x 400m

By |February 23rd, 2015|CrossFit|2 Comments

CrossFit Class Workout 2/23/15

A. back squat x 2 x 8

B1. 5 min amrap:

-ohs x 5

-pull ups x 10

REST 2 min

B2. 7 min amrap:

-row x 1k

-push ups x amrap

By |February 22nd, 2015|CrossFit|2 Comments

CrossFit Class Workout 2/21/15

A. hang clean x 4,4,3,3,2

B. complete in teams of two:

-thruster x 100

-burpee x 100

-double unders x 200

By |February 20th, 2015|CrossFit|1 Comment

CrossFit Class Workout 2/20/15

last chance to sign up for the open!

games.crossfit.com

affiliate CrossFit LGSRC

A. 3 sets:

-agility ladder x 3

-ohs x 10

-trap 3 x 8 per arm

B. 20 min amrap:

-farmer carry x 200m

-single arm db power snatch x 8 per arm

-sit ups x 15

-push ups x 15

By |February 19th, 2015|CrossFit|5 Comments

CrossFit Class Workout 2/19/15

A. btn split jerk x 5,4,3,2,1,1

B. jerk dip squat x 5 x 3

C. complete for time:

-row x 1 k

-cal bike x 70/60

-run x 800

 

CrossFit Class Workout 2/18/15

A. front squat w/ pause x 5,5,4,4,3

B. clean pull x 3 x 3

C. 10 rounds for time:

-hang power clean x 2

-pull up x 4

-double under x 20

By |February 17th, 2015|CrossFit|4 Comments