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Monthly Archives: March 2015

CrossFit Class Workout 4/1/15

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

B. complete each for time:

-clean x 20 80% of 1Rm

rest 2 min

5 rounds:

-dead lift x 10

-double under x 30

rest 2 min

-muscle ups x 20

How to enter Swim Meet on Swim Connection.

Entering Swim Meets

Please use the link to view a job aid on how to enter USA Swimming meets on

By |March 31st, 2015|SwimTeam|Comments Off on How to enter Swim Meet on Swim Connection.

CrossFit Class Workout 3/31/15

4 sets:

A1. close grip bench press x 5-8

A2. strict pull up x 5-8

B. for time:

-bike x 50/40

-power snatch x 30

-row x 500m

-ttb x 30

-run x 800m

CrossFit Class Workout 3/30/15

A. fs x 5,5,4,4,3 (12 min clock)

B. power clean + jerk x 2 + 2 x 5 (15 min clock)

C. 7 min amrap:

-burpee, 6” target

CrossFit Class Workout 3/28/15

A. snatch x 5,4,3,2,2,2

B. complete in teams of two:

-box jump overs x 100

-sit ups x 200

-kb swings x 100

By |March 27th, 2015|CrossFit|Comments Off on CrossFit Class Workout 3/28/15

CrossFit Class Workout 3/27/15

A. 27-21-15-9 reps for time of:
Row (calories)
M 95 lb.  F 65 lb.


CrossFit Class Workout 3/26/15

A. split jerk tech 20 min

B. for time:

-row x 800m

-rest as needed

-row x 600 m

-rest as needed

-row x  400m

-rest as needed

-row x 200m

CrossFit Class Workout 3/25/15

4 sets:

A1. strict pull up + kipping pull up x 2+5

A2. single arm bent over row x 10 per arm

A3. l sit hold x amrap (-0:05)

rest 3 min after l sit

B. for time:

-back squat x 20

-run x 400m

-back squat x 15

–run 400m

-back squat x 10

-run x 400m

CrossFit Class Workout 3/24/15

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

B. snatch dl x 3 x 3

C. 10-1

-dead lift

-box jump

CrossFit Class Workout 3/23/15

make sure to submit your open 15.4 score before 5pm today!

A. clean thruster x 5,4,3,2,1

B. on alternating min for 14 min:

-thruster x 7

-burpee x :30