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Monthly Archives: April 2016

CrossFit Class Workout 4/30/2016

A.  For time at 0:00

27-21-15-9

Box Jump Over

Dumbbell Shoulder to Overhead (45/30)

Time Cap: 12:00

 

B.  For time at 30:00

27-21-15-9

Front squat (135/95) (weight taken from the floor)

Strict Dips

Time Cap: 15:00

By |April 29th, 2016|CrossFit|Comments Off on CrossFit Class Workout 4/30/2016

CrossFit Class Workout 4/29/2016

A.  Masters Qualifier Event 2
1-rep-max deadlift

No time cap

B.  For time:

100-80-60-40-20

Double Under

Air Squat

Time Cap: 15:00

CrossFit Class Workout 4/28/2016

A.  Back Squat (Build to a heavy 3 reps)

 

B.  Overhead Squat (Build to a Heavy Single)

 

C.  For time:

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

GH Sit Ups

Hand Release Push Ups

Time Cap: 14:00

CrossFit Class Workout 4/27/2016

A.  Behind the Neck Jerk + Front Rack Jerk (2 reps (1+1) for 5 sets. Work up to a heavy weight)

 

B.  Clean Pull (Build to a heavy 3 Reps at 100% of 1 RM Clean)

 

C.  Row

2x1000m

Rest 2:00 between reps

3x500m

Rest 1:00 between reps

6x250m

Rest :30 between reps

CrossFit Class Workout 4/26/2016

A.  For time at 0:00

5 rounds

20 sit ups

10 Power Cleans (115/75)

*15 min time cap

 

B.  For time at 20:00

5 rounds

20 Pull Ups

10 HSPU

*15 min time cap

 

C.  For time at 40:00

5 rounds

20 calorie assault bike

10 dumbbell alternating snatch (65/40)

*15 min time cap

CrossFit Class Workout 4/25/2016

A.  3 Position Snatch (High Hang + Hang + Floor) (3(1+1+1) reps for 2 sets @70% of 1 RM Snatch)

 

B.  3 position clean: one from high hang, 1 from Launch or hang, 1 from floor. (3(1+1+1) reps for 2 sets @70% of 1 RM Clean)

 

C.  AMRAP – Rounds and Reps

10 Minute AMRAP

10 Burpees

10 Kettle Bell Swings

10 Wall Balls

CrossFit Class Workout 4/23/2016

A.  Run

5 x 200m

3min rest b/t reps

 

B.  AMRAP – Rounds and Reps

20 Minute AMRAP

20 calories Air Bike

10 power cleans (115/75)

By |April 22nd, 2016|CrossFit|Comments Off on CrossFit Class Workout 4/23/2016

CrossFit Class Workout 4/22/2016

2016 Masters Qualifier Event 1

 
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

 
Notes

This workout begins with the athlete seated on the rower and the monitor set to zero calories. At the call of “3, 2, 1 … go,” the athlete will grab the handle and begin rowing. Once the athlete has rowed 21 calories, they will move to the barbell for 21 thrusters, then back to the rower for 15 calories, followed by 15 thrusters, finishing with 9 calories on the rower and 9 thrusters. The workout ends when the final rep of the thrusters is locked out overhead.

Every second counts in this workout. The score will be the time it takes to complete all 90 repetitions. There is no time cap for this workout. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Event 1 Variations

40-44
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

 
45-49
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

50-54
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

 
55-59
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 75 lb.
Women use 55 lb.

60+
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 75 lb.
Women use 55 lb.

CrossFit Class Workout 4/21/2016

A.  Snatch on the minute:

60% x 1 min 1-5,

65% x 1 min 6-10,

70% x 1 min 11-15

 

B.  For time

100 bench press (135/95)

1 legless rope climb every time the weight is racked

CrossFit Class Workout 4/20/2016

A.  For time

30 thrusters (115/75)

15 bar muscle up

*20 minute time cap

 

B.  For time

50-40-30-20-10

Row Calories

20-18-16-14-12

HSPU

*20 minute time cap

By |April 19th, 2016|CrossFit|Comments Off on CrossFit Class Workout 4/20/2016