Call Us Today! 408.356.2136| info@lgsrc.com

Blog

16 02, 2018

CrossFit Class Workout 2/17/2018

By |February 16th, 2018|CrossFit|0 Comments

A.  Power snatch + OHS + hang power snatch

B.  2 Rounds For Time

21 thrusters

15 Cal row

9 Hspu

15 02, 2018

CrossFit Class Workout 2/16/2018

By |February 15th, 2018|CrossFit|0 Comments

A.  12.1 7 min AMRAP

Burpee

B 17.1 Complete for time (20 minute time cap):

•10 Dumbbell Snatches (Alternate each rep between sides-total 5 each side when done)

•15 Burpee Box Jump-overs

•20 Dumbbell Snatches (Alternate each rep between sides-total 10 each side when done)

•15 Burpee Box Jump-overs

•30 Dumbbell Snatches (Alternate each rep between sides-total 15 each side when done)

•15 Burpee Box Jump-overs

•40 Dumbbell Snatches (Alternate each rep between sides-total 20 each side when done)

•15 Burpee Box Jump-overs

•50 Dumbbell Snatches (Alternate each rep between sides-total 25 each side when done)

•15 Burpee Box Jump-overs

M=50lb Dumbbells, 24″ Box. F=35lbs Dumbbells, 20″ Box

14 02, 2018

CrossFit Class Workout 2/15/2018

By |February 14th, 2018|CrossFit|0 Comments

A.  Front Squat  x 4

B.  50 40 30 20 10

Kbs 24/16

Sit up

13 02, 2018

CrossFit Class Workout 2/14/2018

By |February 13th, 2018|CrossFit|0 Comments

A.  Power clean x 1

B.  12 min AMRAP

15 Cal bike

15 wall ball

30 du

12 02, 2018

CrossFit Class Workout 2/13/2018

By |February 12th, 2018|CrossFit|0 Comments

A.  Strict press x 3, AHAP

B.  10-1

Deadlift 155/105

Front Facing Burpee Over Bar

11 02, 2018

CrossFit Class Workout 2/12/2018

By |February 11th, 2018|CrossFit|0 Comments

A.  Row sprints 100m rest :30 x 8

B.  3 Rounds For Time

400m run

10 t2b

15 pull ups

20 air squats

9 02, 2018

CrossFit Class Workout 2/10/2018

By |February 9th, 2018|CrossFit|0 Comments

A.  Oh lunges 6 sets of 4(2 per leg) adding weight

B.  12min AMRAP

10 dl

8 Hpc

6 s2oh

Start @ 115/75 add 10# each round

8 02, 2018

CrossFit Class Workout 2/9/2018

By |February 8th, 2018|CrossFit|0 Comments

A.  Snatch balance x 5 (moderately light)

B. 14.2

From 0:00-3:00 minutes

2 rounds of:

•10 Overhead Squats (RX’ed M=95lbs, F=65lbs)

•10 Chest-to-bar Pull-ups

From 3:00-6:00 minutes

2 rounds of:

•12 Overhead Squats (RX’ed M=95lbs, F=65lbs)

•12 Chest-to-bar Pull-ups

From 6:00-9:00 minutes

2 rounds of:

•14 Overhead Squats (RX’ed M=95lbs, F=65lbs)

•14 Chest-to-bar Pull-ups

From 9:00-12:00 minutes

2 rounds of:

•16 Overhead Squats (RX’ed M=95lbs, F=65lbs)

•16 Chest-to-bar Pull-ups

7 02, 2018

CrossFit Class Workout 2/8/2018

By |February 7th, 2018|CrossFit|0 Comments

A.  Snatch pull + hang power snatch AHAP

B.  12 EMOM

Even Min – 10 Cal bike

Odd Min – 15 Kbs 32/24

6 02, 2018

CrossFit Class Workout 2/7/2018

By |February 6th, 2018|CrossFit|0 Comments

A.  Deadlift x 3 AHAP

B.  800m run

21 thrusters 75/45

400m run

15 thrusters 95/65

200m run

9 thrusters 115/85