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Monthly Archives: January 2016

CrossFit Class Workout 2/1/16

A. back squat x 5,5, amrap 65% (this time around assume a 1rm that is 10lb heavier)

B. thruster x 4 x 5

C.
WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

CrossFit Class Workout 1/30/16

A. on the min for 12 min:

-clean  x 1

B1. 5 min amrap:

-run x 400m

-wall ball

B2. 5 min amrap:

-run x 400m

-pull up

B3. 5 min amrap:

-run x 400m

-burpee

By |January 30th, 2016|CrossFit|1 Comment

CrossFit Class Workout 1/29/16

A. 3 sets:

-muscle snatch x 5

-ring dip x 6-8

-hip extension x 15

B. 21-15-9

-hang snatch

-push up

-ttb

By |January 28th, 2016|CrossFit|Comments Off on CrossFit Class Workout 1/29/16

CrossFit Class Workout 1/28/16

A. 4 sets:

-cal bike x 3 min

-crab walk 15m x 2

-l sit x amrap

B. 6 rounds for time:

-press x 1

-push press x 2

-push jerk x 3

-hang power clean x 4

-dead lift x 5

-liner 15m x 6

By |January 27th, 2016|CrossFit|1 Comment

CrossFit Class Workout 1/27/16

A. ohs x 10,8,6,4,2

B1. 10-1

-pull up

-double under x 3

B2. for time:

-run x 800

-burpee x 50

*** for part B time each with no rest between

By |January 26th, 2016|CrossFit|1 Comment

CrossFit Class Workout 1/26/16

A. 4 sets:

-bench press x 6

-ttb x :30

-row x 2:30

B. 14 min amrap:

-kb swing  x 21

-box jump x 15

-push up x 9

CrossFit Class Workout 1/25/16

A. 3 sets:

-body row x 8-10

-pistol squat x 8 per leg

-hspu x 4-6

B. thruster x 5 x 5

C. for time:

-run x 400m

-power clean + overhead x 20

-run x 400m

CrossFit Class Workout 1/23/16

A. on the min for 10 min:

-clean x 2

B. complete for time in teams of two:

-pull up x 50

-thruster x 75

-dead lift x 100

***run x 400m after each movement
*** pull ups partner must hang from pull up bar, thrusters partner must have a barbell locked out overhead, dead lifts partner must  hold barbell at the hang

 

CrossFit Class Workout 1/22/16

A. press + push press + push jerk x 1+2+3 x 5

B. 8 min amrap:

-hang power snatch, below knee x 3

-sit up x 13

-double under x 23

 

By |January 21st, 2016|CrossFit|Comments Off on CrossFit Class Workout 1/22/16

CrossFit Class Workout 1/21/16

A. 4 sets:

-hollow press x 10

-weighted pull up x 4-6

-bike x 2:30

B. on alternating min for 12 min:

-push up x :25

-side plank x :20 per side

By |January 20th, 2016|CrossFit|1 Comment