workouts – Page 179 – CrossFit Brier Creek

Beast

Started January 22, 2016 501 0 0

Saturday, January 23, 2016 In teams of 3 complete: 1 Rep Max Thruster- Each athlete has 4 minutes to establish a max (score is total weight) Then, For Time: 5,000 Meter row* 150 Pullups 150 Squats 150 Pushups 150 Box Jumps (24,20) *One athlete...

Bonus

Started January 21, 2016 466 0 0

Friday, January 22, 2016 Deadlift: (70%,80%,90%) 3-3-3+ Then, For Time: 30 Squat Snatches (95,65)(75,55)(55,35)(35,15) 44 Kettlebell Swings (53,35)(44,26)(26,18) We are finishing out our week with some deadlifting, snatching and kettlebell...

Wide Open

Started January 20, 2016 451 0 0

Thursday, January 21, 2016 “Open Gym” Every class time today will be “Open Gym” style. I want to take advantage of the whole hour to work with and give you all the opportunity to practice and or master new and old skills...

Press>Clean>Jerk

Started January 19, 2016 500 0 0

Wednesday, January 20, 2016 Press: (70%,80%,90%) 3-3-3+ Then, For Time: 15 Power Cleans(155,105)(115,75)(95,65)(55,35) 15 Jerks 10 Power Cleans 10 Jerks 5 Power Cleans 5 Jerks We have worked our way back to the strict press. Just like Monday it...

Rep It!

Started January 18, 2016 477 0 0

Tuesday, January 19, 2016 3 rounds for Reps, 1 minute at each station: 50′ Sprints Squats Pushups Box Jumps (20″) Pullups Wall Ball Shots (20,14)(14,10)(10,6) Double Unders Toes to bar (knee raises)(abmat) Rest Here is a good one to...

The 3’s

Started January 17, 2016 499 0 0

Monday, January 18, 2016 Back Squat: 3-3-3+ (70,80,90%) Then, For Time: 1-2-3-4-5-4-3-2-1 Thruster (135,95)(115,75)(95,65)(55,35) Bar Facing Burpee This week we switch to sets of 3 for our strength work. Make sure that you are basing the...

Saturday Teamwork

Started January 15, 2016 461 0 0

Saturday, January 16, 2016 In Teams of 2 for Time: 2000 Meter Row (switch every 500m) Then, 50-40-30 Wall Ball (20,14)(14,10)(10,6) Pullup (banded)(ring row) Box Jump (24,20) Then, 2000 Meter Row (switch every 500m) Grab a partner! This will...