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Monthly Archives: January 2017

CrossFit Class Workout 1/31/2017

A.  Push Press 6 x 3 @ 75%

 

B.  5 rounds

Run 400 Meters

6 Ground to Overhead 135/95

12 Pull-Ups

By |January 31st, 2017|CrossFit|Comments Off on CrossFit Class Workout 1/31/2017

CrossFit Class Workout 1/30/2017

A.  4 sets

Hollow rock x 30 sec

Rest 30 sec

Dumbbell Walking Lunge x 20

Rest 30 sec

TGU x 2 reps each arm

Rest 30 sec

Plank x 60 sec

Rest 30 sec

 

B.  4 rounds (each for time)

Run 400 Meters

20 Kettlebell Swings

Rest 90 seconds

By |January 30th, 2017|CrossFit|1 Comment

CrossFit Class Workout 1/28/2017

A. Partner Workout

– 500m row, 125 DU (partner A rows while partner B does DU’s then switch)

– 50 Deadlifts (Partner holds bar in hang)

– 50 T2B (Partner dead hangs from bar)

By |January 28th, 2017|Uncategorized|Comments Off on CrossFit Class Workout 1/28/2017

CrossFit Class Workout 1/27/2017

A. Front Squat 10×3 @ 80%

 

B. 3 rounds

– max wall balls

– 200m run with ball

CrossFit Class Workout 1/26/2017

A. Snatch complex

– Hang snatch + OHS + hang snatch (x4 sets)

 

B. 4 rounds

– 21 KBS, 15 Burpee Box Jumps, 9 T2B

By |January 26th, 2017|Uncategorized|Comments Off on CrossFit Class Workout 1/26/2017

CrossFit Class Workout 1/25/2017

A. Push Jerk, 5×5 @ 65%

 

B. 5 rounds

– 400 run

– One round of the DT

By |January 25th, 2017|Uncategorized|Comments Off on CrossFit Class Workout 1/25/2017

CrossFit Class Workout 1/24/2017

A. 3 rounds

– 25 cal row, 6 Snatch 135/95#

– 20 cal row, 4 Snatch

– 15 cal row, 2 Snatch

– Rest 2min between each round

By |January 24th, 2017|Uncategorized|Comments Off on CrossFit Class Workout 1/24/2017

CrossFit Class Workout 1/23/2017

A . Deadlift 4 x 2 @ 90%

 

B. EMOM for 20 minutes

– Old minute: 8 Dumbbell Snatch 45/25#, 4 Box Jumps 24/20

– Even minutes: 3 Burpees, 40 Foot Bear Crawl

By |January 23rd, 2017|CrossFit|Comments Off on CrossFit Class Workout 1/23/2017

CrossFit Class Workout 1/21/2017

A.  Partner Workout

4 Rounds Each Partner

400m Run

30 GHD Sit Ups

30 Pull  Ups

30 Lunges

*Only one partner works at a time

**While one person is working the other holds a barbell overhead (45/35)

By |January 21st, 2017|Uncategorized|Comments Off on CrossFit Class Workout 1/21/2017

CrossFit Class Workout 1/20/2017

A.  Overhead Squat, 3 x 3, 75%

 

B.  3 Rounds For Time

75 Double Unders

25 Cleans (95/65)

5 Rope Climbs

*2 Min Rest between Rounds

By |January 20th, 2017|Uncategorized|Comments Off on CrossFit Class Workout 1/20/2017