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Monthly Archives: March 2016

CrossFit Class Workout 4/1/2016

A.  For time:

10-1

Bench (75% of 1 RM Bench Press)

Strict Pull ups

Time Cap: 20:00

 

B.  For time:

3 Rounds

Run

800m rest :60

400m rest :90

200m rest 2:00

 

Workout Details:

Run 800m, rest :60, run 400m rest :90, run 200m, rest 2:00,

Run 800m, rest :60, run 400m rest :90, run 200m, rest 2:00,

Run 800m, rest :60, run 400m rest :90, run 200m, done

CrossFit Class Workout 3/31/2016

A.  Power Snatch + Snatch + Snatch Balance + Overhead Squat (4 Sets for 4 Reps (1+1+1+1) at 40% of 1 RM Snatch)

 

B.  Power Clean + Clean + Power Jerk + Jerk (4 Sets for 4 Reps (1+1+1+1) at 40% of 1 RM C&J)

 

C.  2 Rounds for calories

Assault Bike

2 Rounds

8 Minutes above 350watts

Rest 2:00 between rounds

By |March 30th, 2016|CrossFit|Comments Off on CrossFit Class Workout 3/31/2016

CrossFit Class Workout 3/30/2016

A.  For time:

100 double under

80 wallball (20/14)

60 hang power clean (95/65)

40 calorie row

20 hand release push ups

Time Cap: 18:00

 

Rest 9:00 before starting B.

 

B.  For time:

20 hand release push ups

40 calorie row

60 hang power clean (95/65)

80 wallball (20/14)

100 double under

Time Cap: 18:00

By |March 29th, 2016|CrossFit|Comments Off on CrossFit Class Workout 3/30/2016

CrossFit Class Workout 3/29/2016

A.  Power Clean + Power Jerk (5 Sets of 2 Reps (1+1) at 40% of 1 RM C&J and build each set)

 

B.  For time:

5 rounds

5 muscle up

50 double under

 

Work Capacity:

4 Rounds for time Assault bike

80 calorie rest 1:00

40 calorie rest :90

20 calorie rest 2:00

CrossFit Class Workout 3/28/2016

A.  Power Snatch + Snatch (5 Sets of 2 Reps (1+1) at 40% of 1 RM Snatch and build each set)

B.  For time:

50-40-30-20-10

toes to bar

25-20-15-10-5

HSPU

Time Cap: 20:00

CrossFit Class Workout 3/26/2016

A.  Snatch (3 Sets for 3 Reps Wave load for 75%, 80%, and 85% of 1 RM Snatch)

3 Reps 75%

2 Reps 80%

1 Rep 85%

Second Wave

3 Reps 75% + 5 pounds

2 Reps 80% + 5 pounds

1 Rep 85% + 5 pounds

Third Wave

3 Reps 75% +10 pounds

2 Reps 80% + 10 pounds

1 Rep 85% + 10 Pounds

B.  Clean + Jerk (3 Sets for 3 Reps Wave load for 75%, 80%, and 85% of 1 RM Snatch)

3 Reps 75%

2 Reps 80%

1 Rep 85%

Second Wave

3 Reps 75% + 5 pounds

2 Reps 80% + 5 pounds

1 Rep 85% + 5 pounds

Third Wave

3 Reps 75% +10 pounds

2 Reps 80% + 10 pounds

1 Rep 85% + 10 Pounds

By |March 25th, 2016|CrossFit|Comments Off on CrossFit Class Workout 3/26/2016

CrossFit Class Workout 3/25/2016

Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

By |March 24th, 2016|CrossFit|Comments Off on CrossFit Class Workout 3/25/2016

CrossFit Class Workout 3/24/2016

A.  AMRAP – Rounds and Reps

12 Minute AMRAP

300m Row

15 Bench Press (135/95)

Bench Press should be unbroken for at least 2 rounds.

 

B.  For time:

100-80-60-40-20

Double Unders

25-20-15-10-5

Pistols

CrossFit Class Workout 3/23/2016

A.  Clean Deadlifts (8 Sets for 4 Reps.  Building with each set)

 

B.  For Time

10 rounds

10 Sumo Deadlift High Pull (95/65)

10 Wall Ball (20/14)

20 Minute Time Cap

CrossFit Class Workout 3/22/2016

A.  AMRAP – Rounds and Reps

12 Minute AMRAP:

5 Strict Pull Ups

10 Push Ups

20 Double Unders

 

B.  For Time

3 Rounds

30 Hang Power Clean (95/65)

30 Front Squat (95/65)

30 Shoulder to Overhead (95/65)