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Monthly Archives: August 2016

CrossFit Class Workout 8/31/2016

A.  Grace

For Time:

30 Clean and Jerks, 135# / 95#

 

B.  For time

42-30-18

Wallball (20/14)

21-15-9

Bench Press (185/125)

Time Cap: 15:00

By |August 31st, 2016|CrossFit|Comments Off on CrossFit Class Workout 8/31/2016

CrossFit Class Workout 8/30/2016

A.  Clean + Front Squat + Push Jerk (6 Sets for 7 Reps @70% of clean)

Rep Scheme:

1+5+1 (1 Clean + 5 Front Squat + 1 Push Jerk)

2+4+1  (2 Clean + 4 Front Squat + 1 Push Jerk)

3+3+1  (3 Clean + 3 Front Squat + 1 Push Jerk)

4+2+1  (2 Clean + 4 Front Squat + 1 Push Jerk)

5+1+1  (1 Clean + 5 Front Squat + 1 Push Jerk)

6+0+1 (6 Clean + 0 Front Squat + 1 Push Jerk)

 

B.  As many calories as possible in 10 minutes

AMRAP – 10 min

Cal Air bike

By |August 30th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 8/30/2016

CrossFit Class Workout 8/29/2016

A.  For time

3 rounds

20 GHD

10 power snatch (155/105)

Time Cap: 10:00

Rest 5 Minutes

 

B.  For time

3 rounds

20 GHD

8 power snatch (185/125)

Time Cap: 10:00

Rest 5 Minutes

 

C.  For time

3 rounds

20 GHD

6 power snatch (205/135)

Time Cap: 10:00

By |August 29th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 8/29/2016

CrossFit Class Workout 8/27/2016

A.  For time

4 rounds

400m run

20 unbroken double unders

(If you miss, restart the set)

 

B.  Snatch (1 Rep Max)

 

C.  Clean and Jerk (1 Rep Max)

*Use the rep scheme 3, 2, 1, 1, 1, 1, 1

By |August 27th, 2016|CrossFit|Comments Off on CrossFit Class Workout 8/27/2016

CrossFit Class Workout 8/26/2016

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

By |August 26th, 2016|CrossFit|Comments Off on CrossFit Class Workout 8/26/2016

CrossFit Class Workout 8/25/2016

A.  Snatch (3, 2, 1, 1, 1, 1, 1, 2, 3)

*not touch n go

*build to a heavy 3, then 2… Then 3 singles. Then hit the same numbers on the way down

 

B.  For time

3 rounds

50 pistols (alternating)

25 Toes to bar

By |August 24th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 8/25/2016

CrossFit Class Workout 8/24/2016

A.  For time at 0:00

10 rounds

10 calorie assault airbike

1 squat clean thruster (225/155)

*The squat clean thruster should be heavy but you shouldn’t fail any.

*Time Cap: 15:00

 

B.  For time at 20:00

10 rounds

10 calorie row

1 squat clean thruster (225/155)

*Time Cap: 15:00

 

C.  For time at 40:00

10 rounds

30 Double unders

1 squat clean thruster (225/155)

*Time Cap: 15:00

By |August 23rd, 2016|CrossFit|Comments Off on CrossFit Class Workout 8/24/2016

CrossFit Class Workout 8/23/2016

A.  Power Snatch + Overhead Squat (10 Sets for 4 reps (2+2))

Perform 2 Power Snatch into 2 Overhead squats as 1 set every 2:00

 

B.  For time

21-15-9

Deadlift (225/135)

42-30-18

GHD Sit Ups

By |August 23rd, 2016|CrossFit|Comments Off on CrossFit Class Workout 8/23/2016

CrossFit Class Workout 8/22/2016

A.  Clean + Front Squat (7 Sets for 5 Reps)

1 Squat Clean + 4 Front Squats Every 2:00

 

B.  For time

3 rounds

15 thrusters (95/65)

15 bar facing burpees

 

By |August 22nd, 2016|CrossFit|Comments Off on CrossFit Class Workout 8/22/2016

CrossFit Class Workout 9/20/2016

A.  For rounds and reps

AMRAP 7

5 Clean and Jerk (135/95)

*Back and forth with partner

*Score is total number of combined reps

*Pick a weight you can go unbroken with for all or most of the time.

 

B.  For time

3 rounds

15 calorie row

15 box jump over (24”/20)

15 Shoulder to overhead (95/65)

15 GHD Sit up

15 burpee over bar

-Rest 2:00 between rounds-

By |August 20th, 2016|CrossFit|Comments Off on CrossFit Class Workout 9/20/2016