workouts – Page 160 – CrossFit Brier Creek

Charged

Started July 8, 2016 540 0 0

Saturday, July 9, 2016 4 Rounds for Time: 600 Meter Run 25 Overhead Squats (95,65)(75,55)(55,35)(35,15) Have fun with this charged up version of the benchmark “Nancy”!

Friday, July 8, 2016 Split Jerk: Build to a heavy 1 rep (technique before weight) Then, “Bergeron Beep Test” EMOM: 7 Thrusters (75,55)(55,35)(35,15) 7 Pullups (jumping)(ring row) 7 Burpees We will be focusing heavily on split jerk...

Enjoy

Started July 5, 2016 593 0 0

Wednesday, July 6, 2016 Back Squat: 2-2-2-2-2 Then, 21-15-9, for time Handstand Pushups (abmat)(box)(floor) Kettlebell Swings (70,53)(53,35)(44,26)(26,18) Today we build up to a 2 rep max on the back squat. Set your goal to hit around 95% of...

FGB

Started July 4, 2016 571 0 0

Tuesday, July 5, 2016 “Fight Gone Bad” Three rounds of: Wall-ball (20,14)(14,10)(10,6) Sumo deadlift high-pull(75,55)(55,35)(35,15) Box Jump (20″) Push-press Row (Calories) In this workout you move from each of five stations...

1776

Started July 1, 2016 578 0 0

Saturday, July 2, 2016 “1776” Celebrate this Independence Day of our great nation with a great wod! Come in for more info.

Complexity

Started June 30, 2016 505 0 0

Friday, July 1, 2016 Barbell Complex: 1 Power Clean + 2 Front Squats (build to a heavy set) Then, Assault Bike, 5 Rounds(calories): 30 Seconds full speed bike 30 Seconds rest Welcome to July! This year is really flying by and we have already...

Terrible 2’s

Started June 28, 2016 517 0 0

Wednesday, June 29, 2016 Bench Press: 2-2-2-2-2 (building) Then, 2 Rounds: 2 Minutes to complete 100 double unders(150 singles) 2 Minutes to complete 30 Situps 2 Minutes to complete 30 calorie row Bench press is on for our strength work today...

CrossFit Brier Creek

Charged

Drill to Perfect

Enjoy

FGB

1776

Complexity

Terrible 2’s