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Monthly Archives: November 2015

CrossFit Class Workout 12/1/15

A. hang muscle snatch + hang power snatch x 1+3 x 5

B. for time:

-row x 1k

-burpee box jump x 30

 

By |November 30th, 2015|CrossFit|4 Comments

CrossFit Class Workout 11/30/15

A. back squat with pause x 3,3,3,3,3

B. 20-15-10-5

-thruster

-ttb

***run 200m after each set of ttb

By |November 29th, 2015|CrossFit|2 Comments

CrossFit Class Workout 11/28/15

A. front squat x 3 x 5

B. complete for time in teams of two:

-row x 1k

-wall ball  x 100

-snatch x 40

-dip x 30

By |November 27th, 2015|CrossFit|Comments Off on CrossFit Class Workout 11/28/15

CrossFit Class Workout 11/27/15

first class is 6:30 am and all other classes are regular

4 sets:

A1. bench press x 10

A2. plyo push up x 10

rest 3-4 min

B. 3 rounds for time:

-kb swing x 33

-burpee x 22

-pull up x 11

 

By |November 26th, 2015|CrossFit|Comments Off on CrossFit Class Workout 11/27/15

CrossFit Class Workout 11/25/15

A. clean x 3,3,2,2,1

B. for time:

-run x 800m

-double under x 100

-power clean x 30

-bar facing burpee x 30

-run x 800m

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

CrossFit Class Workout 11/24/15

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

B. 10-1

-box jump

*** after each set of box jumps complete push press x 4

+

gh sit up x 30

 

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

CrossFit Class Workout 11/23/15

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

B. 5 rounds for time:

-ohs x 10

-dead lift x 10

-run x 200

By |November 22nd, 2015|CrossFit|1 Comment

CrossFit Class Workout 11/21/15

A.  front squat x 4,3,2,2,1

B. complete for time in teams of two:

-thruster x 100

-kb swing x 75

-db burpee x 50

-tgu x 25

***at the start and every 4 min complete cal bike x 30/24

By |November 20th, 2015|CrossFit|Comments Off on CrossFit Class Workout 11/21/15

CrossFit Class Workout 11/20/15

A. power snatch + snatch grip push press x 2+2 x 5

B. 4 sets each for max reps:

against a 3 min clock,

-row x 500m

-double under x amrap

rest 3 min

By |November 19th, 2015|CrossFit|1 Comment

CrossFit Class Workout 11/19/15

A. 4 sets:

-muscle clean x 8

-pendlay row x 8

-agility ladder x 4

B. 20 min amrap:

buy in, 1600m run

-pull up x 5

-push up x 10

-air squat x 15

By |November 18th, 2015|CrossFit|1 Comment