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Monthly Archives: December 2017

CrossFit Class Workout 12/30/2017

A.  Push jerk x 3, AHAP

B.  8 min AMRAP

10 pistols

20 wb

30 du

By |December 29th, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/30/2017

CrossFit Class Workout 12/29/2017

A Emom x10 10 rkbs rotate between 3 weights

B.  CrossFit Open 15.1

As Many Reps as Possible in 9 minutes of:

•15 Toes to Bars

•10 Deadlifts (M=115lbs, F=75lbs)

•5 Snatches (M=115lbs, F=75lbs)

15.1a 6min

•1 Rep Max Clean and Jerk

By |December 28th, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/29/2017

CrossFit Class Workout 12/28/2017

A.  Every 2 mins x 8, 200m run

B.  4 Rounds For Time

15 ohs 95

15 Cal row

By |December 27th, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/28/2017

CrossFit Class Workout 12/27/2017

A.  Power snatch x 2, AHAP

B.  21-15-9

Box jump 30/24

C2b

Ghd sit up

By |December 26th, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/27/2017

CrossFit Class Workout 12/26/2017

A.  Box front squat x 5

B.  12 min AMRAP

3,6,9..

Burpee

S2oh 95

Cal bike

By |December 25th, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/26/2017

CrossFit Class Workout 12/23/2017

A.  Gymnastics work x 20 min

Hspu

Mu

Du

Rope

B.  6 Min AMRAP

1,2,3…

Cal bike

2,4,6…

Air squat

By |December 22nd, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/23/2017

CrossFit Class Workout 12/22/2017

A.  Strict press, Build to a 1RM

B.  Open 14.3:

AMRAP 8 minutes:

Men:

•135 lbs (61 kg) deadlifts, 10 reps

•15 box jumps 24 inches

•185 lbs (54 kg) deadlifts, 15 reps

•15 box jumps

•225 lbs (102 kg) deadlifts, 20 reps

•15 box jumps

•275 lbs (125 kg) deadlifts, 25 reps

•15 box jumps

•315 lbs (143 kg) deadlifts, 30 reps

•15 box jumps

•365 lbs (166 kg) deadlifts, 35 reps

•15 box jumps

Women:

•95 lbs (43 kg) deadlifts, 10 reps

•15 box jumps, 20-inch

•135 lbs deadlifts (61 kg), 15 reps

•15 box jumps

•155 lbs (70 kg) deadlifts, 20 reps

•15 box jumps

•185 lbs (84 kg) deadlifts, 25 reps

•15 box jumps

•205 lbs (93 kg) deadlifts, 30 reps

•15 box jumps

•225 lbs (102 kg) deadlifts, 35 reps

•15 box jumps

By |December 21st, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/22/2017

CrossFit Class Workout 12/21/2017

A.  Snatch balance + 3 ohs, AHAP

B.  15 min AMRAP

500m row

12 pull ups

6 power cleans 115/75

By |December 20th, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/21/2017

CrossFit Class Workout 12/20/2017

12 Days of Christmas

1 Clean & Jerk (135/95)

2 HSPU

3 Box Jumps, (30/24)

4  OHS, (135/95)

5  Burpees over bar

6  Deadlift, (135/95)

7  KBS (24/16)

8  T2B

9  Wall Ball (20/14)

10  C2B

11  Goblet Lunges (24/16)

12  Front Squats (135/95)

Done like the song, 1…2, 1… 3, 2, 1… 4, 3, 2, 1…

40 min time cap

By |December 19th, 2017|CrossFit|Comments Off on CrossFit Class Workout 12/20/2017

CrossFit Class Workout 12/19/2017

A.  Back squat 10 x 10 (every 2mins)

B.  Tabata, 20:10 x 16

Kbs 32/24

Sit ups

By |December 18th, 2017|Uncategorized|Comments Off on CrossFit Class Workout 12/19/2017