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Monthly Archives: November 2016

CrossFit Class Workout 11/30/2016

A.  Metcon (Time)

6 rounds

20 calorie assault bike

15 dumbbell thrusters (40/30)

50m swim

-Rest :90 b/t rounds-

 

B.  Snatch (8 sets of 4)

*Do a set every 1:30

By |November 30th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 11/30/2016

CrossFit Class Workout 11/29/2016

A.  Metcon (Time)

2 person team

100 double under each (each perform 100 at the same time)

100 Sumo Deadlift High Pull (135/95)  *partner must hold handstand

100 strict HSPU *partner must hold (135/95) Barbell

100 calorie assault bike

100 pull ups

By |November 29th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 11/29/2016

CrossFit Class Workout 11/28/2016

A.  Metcon (Time)

60 wall ball (20/14)

50 hand stand push ups

40 toes to bar

30 calorie assault bike

*Time Cap: 12:00

 

Rest 7:00

 

B.  Metcon (Time)

30 calorie assault bike

40 toes to bar

50 handstand push ups

60 wall ball (20/14)

*Time Cap: 12:00

By |November 28th, 2016|CrossFit|Comments Off on CrossFit Class Workout 11/28/2016

CrossFit Class Workout 11/26/2016

A.  Power Clean + Push Jerk (7 sets of 5)

*Do a set every 1:45

 

B.  Metcon (Time)

2 rounds

50 GHD sit ups

25 power clean and jerk (165/110)

*Use a moderate weight you can move fast.

*Time Cap: 15:00

By |November 26th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 11/26/2016

CrossFit Class Workout 11/25/2016

A.  Metcon (Time)

“Flight Simulator” (W/ Heavy Red Rope)

for time:

Ubroken Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*If using a regular rope, double the reps.

 

B.  Metcon (AMRAP – Rounds)

EMOM until failure

10 strict unbroken HSPU

*Start out with a number and level of difficulty that you can go at least 5 minutes unbroken with

By |November 25th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 11/25/2016

CrossFit Class Workout 11/23/2016

A.  Metcon (Time)

400m run

25 Power clean and jerk (155/105)

400m run

50 Deadlift (155/105)

400m run

75 back Squat (155/105)

400m run

By |November 23rd, 2016|Uncategorized|Comments Off on CrossFit Class Workout 11/23/2016

CrossFit Class Workout 11/22/2016

A.  Power Snatch (3 sets of 20 reps @(95/65))

*Pick a weight you can go unbroken with.

*Do a set every 3:00.

 

B. Snatch Pull (6 sets of 3)

*Do a seat every 2:00

 

C.  Metcon (Time)

5 rounds

40 double unders heavy rope

20 GHD sit up

By |November 22nd, 2016|Uncategorized|Comments Off on CrossFit Class Workout 11/22/2016

CrossFit Class Workout 11/21/2016

A.  Power Snatch (6 sets of 6)

*Do a set every 2:00

 

B.  Deadlift (10 sets of 3)

*Do a set every 1:15

 

C.  Metcon (6 Rounds for time)

6 rounds

70m hill sprint up/walk down

By |November 21st, 2016|Uncategorized|Comments Off on CrossFit Class Workout 11/21/2016

CrossFit Class Workout 11/19/2016

A.  Metcon (10 Rounds for time)

10 rounds (Rest 1:1)

20 calorie Airdyne

 

B.  Metcon (Time)

For time:

Squat Clean and Jerk

10×70%

8×75%

6×80%

4×85%

2×90%

*Go straight through and change your weights. Squat Clean and Jerk each rep. It’s 30

By |November 19th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 11/19/2016

CrossFit Class Workout 11/18/2016

A.  Shoulder Press (7 sets of 5 @ 70%)

 

B.  Metcon (Time)

Teams of 2

30 Power cleans  (135/95)

100 double unders

30 Power cleans (135/95)

100 double unders

30 Power cleans (135/95)

100 double unders

30 Power cleans (135/95)

100 double unders

30 Power cleans (135/95)

100 double unders

By |November 18th, 2016|CrossFit|Comments Off on CrossFit Class Workout 11/18/2016