Call Us Today! 408.356.2136| info@lgsrc.com

Monthly Archives: February 2016

CrossFit Class Workout 3/1/2016

A.  Front Squat (3 Reps for 6 Sets at 85% of 1 RM Front Squat)

B.  For Time at 0:00

60-40-20

Assault Bike Calories

20-15-10

HSPU (Handstand Push Up)

C.  For Time at 15:00

60-40-20

Box Jump Over (24/20)

20-15-10

Strict Pull up

By |February 29th, 2016|CrossFit|1 Comment

CrossFit Class Workout 2/29/2016

A.  Snatch (Work to a heavy single)

B.  For time at 0:00

5-1

Power Clean (185/125)

Muscle Up

C.  For time at 12:00

5-1

Power Clean (185/125)

Muscle Up

By |February 28th, 2016|CrossFit|1 Comment

Work Capacity 2/28/2016

Through out the week I will be posting additional workouts that focus primarily on the improvement of your aerobic and anaerobic capacity.  If you find yourself with additional time, energy and the need to improve your work capacity, then go for it. 

AMRAP – Rounds

10 Minutes

Row 200m EMOM

By |February 27th, 2016|CrossFit|Comments Off on Work Capacity 2/28/2016

CrossFit Class Workout 2/27/2016

A.  Snatch Balance, work to a heavy single

B.  For time

21-15-9

Shoulder To Overhead (135/95)

Box Jump Overs (24/20)

*1 Rope Climb after every round

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

CrossFit Class Workout 2/26/2016

Workout 16.1.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

By |February 25th, 2016|CrossFit|2 Comments

CrossFit Class Workout 2/25/16

A. 4 sets:

-ladder x 6

-american kb swing x 15

-plank x 1 min

B. 10 min amrap:

-liner x 8

-dip x 8

-kb snatch x 8 per arm

By |February 24th, 2016|CrossFit|Comments Off on CrossFit Class Workout 2/25/16

CrossFit Class Workout 2/24/16

A. snatch x 3 x 5 75%

B.  10-1 for time:

-ohs

*** run x 200m after each set of ohs

By |February 23rd, 2016|CrossFit|Comments Off on CrossFit Class Workout 2/24/16

CrossFit Class Workout 2/23/16

A. thruster x heavy single

B. for time:

-double under x 100

-wall ball x 50

-double under x 75

-pull up x 40

-double under x 50

-power clean x 30

By |February 22nd, 2016|CrossFit|1 Comment

CrossFit Class Workout 2/22/16

 

A. “CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

B. for time:

-burpee x 100

By |February 21st, 2016|CrossFit|4 Comments

CrossFit Class Workout 2/20/16

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

B. complete for time in teams of two:

-HR push up x 40

-dead lift x 50

-double under x 200

-dead lift x 50

-HR push up x 40

By |February 19th, 2016|CrossFit|Comments Off on CrossFit Class Workout 2/20/16