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Monthly Archives: June 2017

CrossFit Class Workout 7/1/2017

A.  Clean x 2, build to a heavy double

 

B.  12 min AMRAP

250m row

10 Burpee Over rower

25 air squats

By |June 30th, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/1/2017

CrossFit Class Workout 6/30/2017

A.  Deadlift, establish a 1RM

 

B.  Tabata, 20:10 x 8

Cal bike

 

C.  Tabata, 21:10 x 8

Sit up

By |June 29th, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/30/2017

CrossFit Class Workout 6/29/2017

A.  Backsquat 3 x 7 @80%

 

B.  Death by Burpee pull up

*(no jumping into pullups unless necessary)

By |June 28th, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/29/2017

CrossFit Class Workout 6/28/2017

A.  2k Row for time

 

B.  3 Rounds for Time

600 m run

15 thrusters 95/65

15 pullups

By |June 27th, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/28/2017

CrossFit Class Workout 6/27/2017

A.  hang snatch +oh +snatch ahap

 

B.  For Time

9-15-21

Kbs

Burpee Box jump over

By |June 26th, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/27/2017

CrossFit Class Workout 6/26/2017

A.  Lunge L +Front squat + lunge R + Fs

=1rep x3reps(work to a heavy set) at least 5 sets

 

B.  6 min AMRAP

100du

50 wall ball

HSPU

By |June 25th, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/26/2017

CrossFit Class Workout 6/24/17

A.  Push press, establish a 1RM

 

B.  20 min AMRAP

20 goblet squats

20 v ups

20 Kbs

20 Cal bike

By |June 23rd, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/24/17

CrossFit Class Workout 6/23/17

A.  Front x 5, ahap

 

B.  Rope climbs x 10 for time (from seated position)

 

C.  8 min AMRAP

4,8,12

Sa db snatch per arm  (45/25)

Walking lunge steps

By |June 22nd, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/23/17

CrossFit Class Workout 6/22/17

A.  Squat snatch + ohs ahap

 

B.  5 rounds for time

200m run

9 db thrusters (45/25)

15 c2b

21 du

By |June 21st, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/22/17

CrossFit Class Workout 6/21/17

A.  Bench press, 1rep max

 

B1.  Seated row, 3 x 8-10

B2.  Single arm db press, 3 x 8-10

 

C.  Tabata, 20:10 x 16

Wall ball

Box jump

By |June 20th, 2017|CrossFit|Comments Off on CrossFit Class Workout 6/21/17