workouts – Page 156 – CrossFit Brier Creek

Friday Wod

Started August 11, 2016 533 0 0

Friday, August 12, 2016 Split Jerk: 1-1-1-1-1@ 80% 1rm. Focus on technique Then, 3 Rounds: 1 Minute, Muscle Snatch (75,55)(55,35)(35,15) 1 Minute, Overhead Squat 1 Minute, Bike (calorie) 1 Minute, Rest We made it to the Friday wod! Today we...

Open Gym 8/11/16

Started August 10, 2016 493 0 0

Thursday, August 11, 2016 Open Gym All regular class hours are open gym style today. Come on in and make up a workout you missed, work on skills, mobility or all of that. See you there!

Skillz

Started August 9, 2016 484 0 0

Wednesday, August 10, 2016 Bench Press: 8-8-8 Then, 3 Rounds for Time: 5 Strict Pullups (kipping)(banded)(ring row) 7 Deadlifts (275,185)(225,155)(185,135)(95,65) 50 Double Unders (75 singles) Bench press will wrap up our sets of 8 today. Make...

Rounds and Reps

Started August 8, 2016 479 0 0

Tuesday, August 9, 2016 20 Minute AMRAP: 400 Meter Run 25 Wall Balls (20,14)(14,10)(10,6) 25 Burpees Steady efficiency will be the key today. 20 Minutes can be a long time if you come out like a race horse. Settle into a pace and try to keep...

Elizabeastan

Started August 7, 2016 529 0 0

Monday, August 8, 2016 Front Squat: 8-8-8 Then, “Elizabeth” 21-15-9 Power Clean (135,95)(115,80)(75,55)(55,35) Ring Dips (pushups) Onward with the 8’s today! Keep the weight as heavy as possible for all 3 sets of 8 and those...

Flip Side

Started August 5, 2016 566 0 0

Saturday, August 6, 2016 For Time: 800 Meter Run 30 Snatches (95,65)(75,55)(55,35)(35,15) 800 Meter Run 30 Overhead Squats 800 Meter Run 30 Thrusters Everyone’s running has improved over the summer. I know that it doesn’t feel like...

Flames

Started August 4, 2016 512 0 0

Friday, August 5, 2016 400 Meter Run Time Trial Then, Deadlift: 3-3-3 We are going to switch things up a bit today. The biggest goal of your hour in the gym this Friday will be to establish a solid 400 meter run time. We will spend a good...