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Monthly Archives: December 2015

CrossFit Class Workout 12/31/15

4 sets:

A1. bench press x 5

A2. pendlay row x 10

B. “diane”

21-15-9

-dead lift

-hspu

By |December 30th, 2015|CrossFit|3 Comments

CrossFit Class Workout 12/30/15

A. ohs x 3 x 5, 3 sec pause in the bottom of each squat

B. for time:

-snatch x 1

-double under x 10

-snatch x 2

-double under x 20

-snatch x 3

-double under x 30

-snatch x 4

-double under x 40

-snatch x 5

-double under x 50

 

 

***buy in and out with wall ball x 50

By |December 29th, 2015|CrossFit|1 Comment

CrossFit Class Workout 12/29/15

A. 3 sets:

-ttb x :30

-press x 5,4,3

-overhead kb swing x 20

B. 5 rounds for time:

-15m liner  x 10

-push jerk x 8

-burpee x 6

By |December 28th, 2015|CrossFit|4 Comments

CrossFit Class Workout 12/28/15

A. clean + front squat x 1+1 x 5

B. thuster x 5 x 3

C. 8 rounds for time:

-pull up x 5

-power clean x 5

-run x 100m

By |December 27th, 2015|CrossFit|3 Comments

CrossFit Class Workout 12/26/15

A. bench press x 1,1,1,1,1

B. 20 min amrap in teams of two:

-clean and jerk x 6

-row x 5000m, partner must be in a plank for meters to be accumulated

-burpee box jump x 12

-run x 400m

-kb swing x 24

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

CrossFit Class Workout 12/24/15

merry christmas, everyone!

Twelve days of Christmas style, for time:

-run 100m x 1

-hand stand push up x 2

-power clean x 3

-push press x 4

-box jump x 5

-pull up x 6

-push ups x 7

-kb swing x 8

-double unders x 9

-switch lunges x 10

-single arm db power snatch x 11

-tgu x 12

By |December 23rd, 2015|CrossFit|3 Comments

CrossFit Class Workout 12/23/15

A. high hang clean x 5 x 5

B1. 2 min amrap:

-wall ball x 25

-double under x amrap

B2. 2 min amrap:

-cal bike x 25/20

-double under x amrap

B3. 2 min amrap:

-front squat x 25

-double under x amrap

B4. 2 min amrap:

-ttb x 25

-double under x amrap

***no rest on part B, treat as an 8 min amrap

 

 

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

CrossFit Class Workout 12/22/15

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

B. 3 rounds each for time:

-run x 400m

-power snatch x 10

-burpee x 15

-box jump x 20

rest 4 min

 

By |December 21st, 2015|CrossFit|1 Comment

CrossFit Class Workout 12/21/15

A. clean + front squat x 1+2 x 5

B. clean pull x 3 x 3, 110% of today’s complex

C. “jackie”

-row x 1k

-thruster x 50

-pull up x 30

By |December 20th, 2015|CrossFit|2 Comments

CrossFit Class Workout 12/19/15

A. ohs x 4,4,3,3,2

B. complete for time in teams of two:

-snatch x 15

-row x 1 k

-dead lift x 40

-row x 1 k

-snatch x 15

By |December 18th, 2015|CrossFit|3 Comments