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Monthly Archives: April 2015

CrossFit Class Workout 5/1/15

A. 3 sets:

-strict pull up x 5-8

-single leg bridge hold x :15 per leg

-gh sit up x 15

B. Jackie for time:

-row x 1k

-thruster x 50 45/33

-pull up x 30

CrossFit Class Workout 4/30/15

A. 4 sets:

-bench press x 5

-ring dip x amrap

-reset 2 min

B. 10 rounds for time:

-push up x 5

-box jump x 6

-renegade row x 8

By |April 29th, 2015|CrossFit|Comments Off on CrossFit Class Workout 4/30/15

CrossFit Class Workout 4/29/15

A. power clean + push jerk x 2 + 1 x 5

B1. 7 min amrap:

1-5 hang clean ladder (below knee)

***after the 5th,10th,15th… round complete 8 ttb

B2. 2 min amrap:

-liner x 15m

***1 min rest after B1

CrossFit Class Workout 4/28/15

A. high hang snatch x 3 x 5

B. snatch dl x 3 x 3

C. complete for max reps:

-burpee pull up x 3 min

-double unders x 3 min

-cal bike x 3 min

CrossFit Class Workout 4/27/15

A. fs x 3,3,2,2,1

B. push press x 3,3,2,2,1

C. 5 min amrap:

-clean and jerk

CrossFit Class Workout 4/25/15

I have completed setting up the CrowdPoll. It will start around 9am Monday morning and you will have until Wed evening to complete the polls. The answers are anonymous. Please take 5 min to participate.  Download “CrowdPoll” on your mobile device and engage with our brand, CrossFit LGSRC, under brands then sports. If you have any questions please ask me.

 

A. power clean + push jerk x 2+2 x 5 (power clean, power clean, push jerk, push jerk)

B. clean pull x 3 x 3

C. complete in teams of two:

40-30-20-10

-thruster

-bar facing burpee

CrossFit Class Workout 4/24/15

I have completed setting up the CrowdPoll. It will start around 9am Monday morning and you will have until Wed evening to complete the polls. The answers are anonymous. Please take 5 min to participate.  Download “CrowdPoll” on your mobile device and engage with our brand, CrossFit LGSRC, under brands then sports. If you have any questions please ask me.

-Matt

A. 3 sets:

-run x 400m

-muscle clean x 5

-gh sit up x 12

B. push press + push jerk + split jerk x 1+1+1 x 5

C. for time:

-farmer carry x 400m

-wall ball x 60

-farmer carry x 400m

CrossFit Class Workout 4/23/15

download CrowPoll

A. snatch, build to a heavy single

B. in 8 min or less build to a heavy 2 in the bench press

C. for time:

-cal bike x 60/50

-pull up x 30

-push up x 50

CrossFit Class Workout 4/22/15

A. clean and jerk, build to a heavy single

B. in 8 min or less build to a heavy 2 in the back squat

C. for time:

-burpee x 20

-push press x 20

-burpee x 15

-push press x 15

-burpee x 10

-push press x 10

CrossFit Class Workout 4/21/15

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

B. 20 min amrap:

-kb swing x 12

-double under x 30

-ttb x 10

-run x 400