workouts – Page 185 – CrossFit Brier Creek

Back

Started November 29, 2015 538 0 0

Monday, November 30, 2015 Back Squat: 5-5-5-5-5 (build to a 5 rep max) Then, For time: 21-15-9 Power Clean(135,95)(115,75)(95,65)(55,35) Bar Facing Burpees Until the end of the year we will be working on getting in some strength work that we...

BP and 3

Started November 24, 2015 522 0 0

Wednesday, November 25, 2015 Bench Press: 3-3-3 *Build to a heavy 3 rep, then use that weight across all 3 sets Then, 3 Rounds for Time: 400 Meter Run 10 Power Cleans (155,105)(135,95)(95,65)(55,35) Today the bench press will be the same weight...

Struggle Bus

Started November 23, 2015 704 0 0

Tuesday, November 24, 2015 5 Rounds for Time: 21 Double Unders (30 singles) 18 Wall Balls (20,14)(14,10)(10,6) 15 Kettlebell Swings (53,35)(44,26)(26,18) 12 Burpees This is one of those wods that you just have to dig in and fight through. Have a...

3X OHS and Jackie

Started November 22, 2015 522 0 0

Monday, November 23, 2015 Overhead Squat: 3-3-3 Then, “Jackie” For Time: 12 minute cap (last done 7-24-15) 1000 Meter Row 50 Thrusters (45,35)(35,15)(15,pvc) 30 Pullups (15)(banded)(ring row) Until the end of the year we will be...

Three Decker Saurkraut and Toadstool Sandwich

Started November 20, 2015 461 0 0

Saturday, November 21, 2015 In Teams of 2 complete:(30 minute cap) 2000 Meter Row(switching every 100 meters) 100 Wall Balls (20,14)(14,10)(10,6) 75 Kettlebell Swings (53,35)(44,26)(26,18) 50 Burpee Box Jump Overs (24,20) 25 Meter Overhead...

PR Week

Started November 19, 2015 536 0 0

Friday, November 20, 2015 Front Squat: Build to a 1 rep max Then, 3 Rounds for Time: 5 Jerks(165,115)(135,95)(95,65)(55,35) 10 Front Squats 15 Deadlifts This is our last day of testing 1 rep maxes from the strength cycle. There have been a huge...

Olympic Total

Started November 18, 2015 475 0 0

Thursday, November 19, 2015 “Olympic Total” Snatch-1-1-1 Clean and Jerk-1-1-1 *Add the heaviest successful lift from each for your total. It is Olympic meet day at CFBC! Just like a real event, we will start with the snatch and then...