workouts – Page 183 – CrossFit Brier Creek

Push Power

Started December 15, 2015 490 0 0

Wednesday, December 16, 2015 Push Jerk: 1-1-1-1-1 Then, 21-15-9 for Time: Push Jerk (50% of today’s 1 rep) Bar over Burpee Situp Today is a mostly based off of the push jerk. This is also known as the power jerk and is not as commonly used...

Mixture

Started December 14, 2015 464 0 0

Monday, December 14, 2015 5 Rounds for Time: 400 Meter Run 15 Power Snatches(95,65)(75,55)(55,35)(35,15) We have another warm December day to take advantage of. There won’t be many more warm days where we can comfortably get outside until...

Pause

Started December 13, 2015 463 0 0

Monday, December 14, 2015 Pause Front Squats:(3 seconds) 3-3-3-3 Then, 3 rounds for time: 7 Squat Cleans(135,95)(115,75)(75,55)(55,35) 14 Pullups Our strength work today is going to involve a pause to our front squat. In the bottom of the front...

Embrace It

Started December 11, 2015 550 0 0

Saturday, December 12, 2015 35 Minute AMRAP: 800 Meter Run 15 Burpees On average the majority of our workouts are in the 8-15 minute range. We will run it out to 20 minutes at least once a week and pretty regularly on Saturdays we go longer...

Every Minute

Started December 10, 2015 516 0 0

Friday, December 11, 2015 EMOM x 12 minutes (Every Minute On the Minute) 4 Rounds of: Minute 1: Clean and Jerk x 1 (building each round) Minute 2: Unbroken Toes to Bar x 10 (knee raises)(abmat) Minute 3: Rest Then, 3 Rounds for Time: 7 Deadlifts...

Recoup

Started December 9, 2015 514 0 0

Thursday, December 10, 2015 Mobility, Rest and Recovery Day-With Skills Spend an hour with us working on mobility and skills. This is a great day to help recoup from the last 3 days of wods. Also, we have seen a lot of new skills learned and...

In the Minute

Started December 8, 2015 494 0 0

Wednesday, December 9, 2015 4 Rounds for Reps: 1 Minute Pushups 1 Minute Kettlebell Swings(53,35)(44,26)(26,18) 1 Minute Box Jumps(24,20) 1 Minute Row(calories) 1 Minute Rest Today your goal is to get as many reps as possible at each station. We...