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Monthly Archives: December 2016

CrossFit Class Workout 12/31/2016

A.  Back Squat, 10 x 10, 65% of 1RM, 1 set every 4 minutes

By |December 31st, 2016|CrossFit|Comments Off on CrossFit Class Workout 12/31/2016

CrossFit Class Workout 12/30/2016

A.  5 Rounds For Time

400m run

21 KBS

12 Pull  Ups

By |December 30th, 2016|CrossFit|Comments Off on CrossFit Class Workout 12/30/2016

CrossFit Class Workout 12/29/2016

A.  Row 6 rounds of

500m, rest 1:20

 

B.  AMRAP 8 Minutes

1, 2, 3, 4, 5….

Shoulder to Overhead

Front Squat

By |December 29th, 2016|CrossFit|Comments Off on CrossFit Class Workout 12/29/2016

CrossFit Class Workout 12/28/2016

A.  For Time

10 Hand Release Push Ups

20 Thrusters (75/45)

30 KBS

40 Double Under

50 Cal Bike

40 Double Under

30 KBS

20 Thrusters (75/45)

10 HR Push Ups

By |December 28th, 2016|CrossFit|Comments Off on CrossFit Class Workout 12/28/2016

CrossFit Class Workout 12/27/2016

A.  Front Squat, build to a 5 rep-max

 

B.  Tabata 20:10 x 8

Box Jump

Wall Ball (20/14)

By |December 27th, 2016|CrossFit|Comments Off on CrossFit Class Workout 12/27/2016

CrossFit Class Workout 12/26/2016

A.  Hang Power Snatch, build to a heavy double

B.  EMOM 20 Minutes

5 Dead Lift

6 Burpee

7 Toes to Bar

8 Pull Ups

By |December 26th, 2016|CrossFit|Comments Off on CrossFit Class Workout 12/26/2016

CrossFit Class Workout 12/24/2016

A.  Teams of Two

20 Rounds for Time

Partner A Runs 200m while Partner B Completes:

5 Pull Ups

10 Push Ups

15 Air Squats

CrossFit Class Workout 12/23/2016

A.  The 12 Days of Christmas

1 Snatch (135/95)

2 Shoulder to Overhead

3 Box Jump Over

4 Pull Ups

5 Dead Lifts

6 GHD Sit Ups

7 Cal Air Bike

8 Hand Release Push Ups

9 Ball Slams

10 Wall Ball

11 Toes to Bar

12 Burpees

Time Cap – 45 Minutes

By |December 23rd, 2016|Uncategorized|Comments Off on CrossFit Class Workout 12/23/2016

CrossFit Class Workout 12/22/2016

A.Front Squat, 6 x 3 @ 70%

 

B.  5 Rounds

6 Dead Lift (155/105)

2 Power Clean

2 Front Squat

1 Power Jerk

* Rest 30 seconds in between rounds

By |December 22nd, 2016|Uncategorized|Comments Off on CrossFit Class Workout 12/22/2016

CrossFit Class Workout 12/21/2016

A.  Jerk, 6 x 3 @ 70%, 75%, 80% x 2

 

B.  10 Min AMRAP

3, 6, 9, 12, 15…

OHS (95/65)

C2B Pull up

 

C.  5 Rounds – NFT

30 Hollow Rocks

1 Minute Plank

By |December 21st, 2016|Uncategorized|Comments Off on CrossFit Class Workout 12/21/2016