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Monthly Archives: June 2015

CrossFit Class Workout 7/1/15

 

A1.  Deadlift, 5, 4, 3, 5, 4, 3 rest 2 min

A2.  BB Overhead Press, 5, 4, 3, 5, 4, 3 rest 2 min

 

B.  For Time

30 burpees

30 wall ball

30 burpees

CrossFit Class Workout 6/30/2015

A.  Front Squat, 4 X 5 (work up to a near 5 rm), rest 2 min in-between sets

B.  Front Squat, 1 AMRAP set 85% of 5 rm

EMOM 14 minutes

Even – 4 HSC @ 70%

Odd – 20 sec Airbike 95%

CrossFit Class Workout 6/27/15

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

B. complete 8 rounds for time in teams of two:

-liner x 10

-box jump x 15

-kb swing x 20

-double under x :30

***alternate each round for time and reps of double unders

By |June 26th, 2015|CrossFit|Comments Off on CrossFit Class Workout 6/27/15

CrossFit Class Workout 6/26/15

A. snatch pull + power snatch x 2+2 x 5

B. 16 min amrap:

-renegade row x 10 per arm

-single arm db hang power snatch x 10 per arm

-turkish sit up x 10 per side

-farmer carry x 200m

By |June 25th, 2015|CrossFit|Comments Off on CrossFit Class Workout 6/26/15

CrossFit Class Workout 6/25/15

A. back squat x 6 x 4

B. 6 min amrap:

-thruster x 2

-bar facing burpee x 1

***add 1 burpee each round

By |June 24th, 2015|Uncategorized|Comments Off on CrossFit Class Workout 6/25/15

CrossFit Class Workout 6/24/15

A. on the min for 15 min:

-split jerk x 2

B. in 5 sets or less build to a heavy single split jerk

C. 15 min amrap:

-run x 400m

-ttb x 15

-run x 400m

-ttb x 15

-run x 400m

-ttb x 15

-cal row x amrap

CrossFit Class Workout 6/23/15

A. 3 pos power clean x 1+1+1 x 5, (high hang, knee, floor)

B. 10-1

-dl

after each set of dl complete 20 double unders

CrossFit Class Workout 6/22/15

A. back squat x 10 x 3

B. split lunges x 10 per side x 3

C. 8 min amrap:

-power snatch x 4

-ohs x 3

-pull up x 2

CrossFit Class Workout 6/20/15

A. front squat x 4,4,3,3,2

B. complete for time in teams of two:

-row x 2k

-clean x 50

-cal bike x 100/80

-double under x 200

By |June 19th, 2015|CrossFit|Comments Off on CrossFit Class Workout 6/20/15

CrossFit Class Workout 6/19/15

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

B. for time:

-box jump x 40

-run x 400m

-push up x 40

-run x 400m

 

By |June 18th, 2015|CrossFit|Comments Off on CrossFit Class Workout 6/19/15