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22 05, 2017

CrossFit Class Workout 5/23/2017

By |May 22nd, 2017|CrossFit|0 Comments

A1.  Bench Press x 6 ahap (build to a heavy 6)

A2.  Weighted dip x 6 ahap (build to a heavy 6)

 

B.  12 min AMRAP

4,8,12..

Cal row

Push press 115/75

21 05, 2017

CrossFit Class Workout 5/22/2017

By |May 21st, 2017|CrossFit|0 Comments

A.  Hang squat clean, build to a heavy double

 

B.  3 Rounds For Time

15 Dead Lift (225/155)

15 T2b

30 Double Unders

19 05, 2017

CrossFit Class Workout 5/20/2017

By |May 19th, 2017|CrossFit|0 Comments

Hot shots 19

6 Rounds For Time

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

* may be partner, alternating rounds

18 05, 2017

CrossFit Class Workout 5/19/2017

By |May 18th, 2017|CrossFit|0 Comments

A.  Snatch + OHS, As heavy as possible

 

B.  For Time

10-1

Cal bike

1-10

Burpee Box jump

17 05, 2017

CrossFit Class Workout 5/18/2017

By |May 17th, 2017|CrossFit|0 Comments

A.  Row intervals, 500m x 6, 1:30 rest

 

B.  4 Rounds For Time

12 Power Cleans

9 Front rack lunges (steps per leg)

6 S2OH

135/95

16 05, 2017

CrossFit Class Workout 5/17/2017

By |May 16th, 2017|CrossFit|0 Comments

A.  Front Squat, 5 x 2, 90%

 

B.  21-15-9

Hang Power Snatch 95/65

T2b

15 05, 2017

CrossFit Class Workout 5/16/2017

By |May 15th, 2017|CrossFit|0 Comments

A.  Deadlift, establish a 8RM

 

B.  50-40-30-20-10

Double Unders

Kettle Bell Swings

14 05, 2017

CrossFit Class Workout 5/15/2017

By |May 14th, 2017|CrossFit|0 Comments

A1.  Strict Press, 5 x 5, building each set

A2.  Weighted Pull Ups, 5 x 5, building each set

 

B. 100 wallball

* every minute including 0:00 3 burpees

*15 min cap

 

C.  8 Min AMRAP

2,4,6..

Box Jump

Sumo Deadlift High Pull 95/65

12 05, 2017

CrossFit Class Workout 5/13/2017

By |May 12th, 2017|Uncategorized|0 Comments

Partner Linda

10-1

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

1 body weight per person and 1 average between the two

11 05, 2017

CrossFit Class Workout 5/12/2017

By |May 11th, 2017|Uncategorized|5 Comments

A.  Front Squat 10 x 3 @ 85%

 

B. 10 min AMRAP

400m run buy in

3bar mu/12c2b

12 t2b

24 db Cj 50/35

48 sit ups