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Monthly Archives: July 2017

CrossFit Class Workout 8/1/2017

A1.  Seated Row, 5 x 8

A2.  Body Row, 5 x 15

B.  6 Rounds For Time

15 Wall Ball

15 Cal Row

CrossFit Class Workout 7/31/2017

A.  Back Squat, 10 x 10, maintain same weight for all 10 sets

B.  20:10 x 16

Kettle Bell Swings

Plate Sit Ups

By |July 30th, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/31/2017

CrossFit Class Workout 7/29/2017

A.  Hang Snatch + Power Snatch, AHAP

 

B.  9 – 15 –  21

C2B Pull Ups

Front Squat, (115/75)

By |July 28th, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/29/2017

CrossFit Class Workout 7/28/2017

A.  Push Press x 3, AHAP

B.  Push Jerk x 3, AHAP

C “The CFLGSRC TRI” Write down times and let’s add this to either the upper whiteboard or pr board

For Time

3 miles bike

2k row

1mile run

By |July 27th, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/28/2017

CrossFit Class Workout 7/27/2017

A.  Box Back Squat, 5 x 5, 70%

 

B.  3 Rounds for Time

25 Cal Bike

25 Wall Ball

25 Burpees Over Ball

By |July 26th, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/27/2017

CrossFit Class Workout 7/26/2017

A.  Hill Sprints x 10

 

B.  12 min AMRAP

4,8,12 …

Clean & Jerk (135/95)

HSPU

By |July 25th, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/26/2017

CrossFit Class Workout 7/25/2017

A.  Snatch, 1 Rep Max

 

B.  For Time

21 – 15 – 9

Kettle Bell Swings

Box Jump Over

By |July 24th, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/25/2017

CrossFit Class Workout 7/24/2017

A.  Deadlift 6 x 2 @ 90%

 

B.  5 Rounds for Time

10 Hand Release Push Ups

25 Air Squats

200m Run

By |July 23rd, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/24/2017

CrossFit Class Workout 7/22/2017

A.  Teams of 2

100 Wall Ball

90 Ball Slams

800m Ball Run (one person carries)

80 Push Ups

60 Lunges

400m Ball Run (one person carries)

30 Pull Ups

20 Box Jumps

100m Ball Run (one person carries)

By |July 21st, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/22/2017

CrossFit Class Workout 7/21/2017

A.  Every 5 mins x 4

400m run

25 GHD sit ups

B.  Single arm slam ball shoulder press x 6, work to heaviest set

By |July 20th, 2017|CrossFit|Comments Off on CrossFit Class Workout 7/21/2017