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20 07, 2017

CrossFit Class Workout 7/21/2017

By |July 20th, 2017|CrossFit|0 Comments

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

19 07, 2017

CrossFit Class Workout 7/20/2017

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

A1.  Bench press, 5 x 8

A2.  Dips weighted, 5 x 8

B.  10 min AMRAP

12 Cal bike

10 front squat (115/75)

8 hang power clean

6 deadlifts

18 07, 2017

CrossFit Class Workout 7/19/2017

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

A.  Snatch Balance working sets of 5 not heavy, 10 min

B.  High hang squat snatch x2 medium weight, 10 min

C.  Squat Snatch x 2 AHAP, 10min

D.  20:10 x 16

Double Unders

Body row

17 07, 2017

CrossFit Class Workout 7/18/2017

By |July 17th, 2017|CrossFit|2 Comments

A.  For time

84 Burpee buy-in

100yrd swim

7 goblet squats (all on grass)

18 kb goblet lunges

17 kbs

16 07, 2017

CrossFit Class Workout 7/17/2017

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

A.  Deadlift 8 x 4 @ 85%

 

B.  10 Rounds for time

3 power cleans (135/95)

4 Chest ro bar pull ups

5 wall ball

14 07, 2017

CrossFit Class Workout 7/15/2017

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

A.  Back squat 10 x 10

 

B.  7 min AMRAP

Burpee

13 07, 2017

CrossFit Class Workout 7/14/2017

By |July 13th, 2017|CrossFit|0 Comments

A.  Power snatch + hp snatch, build to a heavy complex

 

B.  OTM x 16

Min 1 – 6 Cj 135

Min 2 – 12 wall ball

Min 3 – 10/8 Cal row

Min 4 – 12 alt db snatches (50/30)

12 07, 2017

CrossFit Class Workout 7/13/2017

By |July 12th, 2017|CrossFit|0 Comments

A1.  Run 1600m for time

Rest half of that time

A2.  Run 800m for time

Rest half of that time

A3.  Run 400m for time

Rest half of that time

A4.  Run 200m for time

 

B.  Tabata x 16

Air Squats

Sit Ups

11 07, 2017

CrossFit Class Workout 7/12/2017

By |July 11th, 2017|CrossFit|0 Comments

A.  Front squat, 5×5 @ 75%

 

B.  For Time

21 15 9

Deadlift (225/155)

Box jump

10 07, 2017

CrossFit Class Workout 7/11/2017

By |July 10th, 2017|CrossFit|0 Comments

A.  Strict Press, build to a 1RM

 

B.  8min AMRAP

5 c2b

5 Hspu

6,6,7,7….