workouts – Page 191 – CrossFit Brier Creek

Blue Dumpster and Back

Started October 6, 2015 524 0 0

Wednesday, October 7, 2015 Front Squat: Build up to a 5 rep max, then 5 reps @ 95% and 5 reps @ 90% 5 RM Push Jerk: Build up to a 5 rep max, then 5 reps @ 95% and 5 reps @ 90% 5 RM Then, For Time: 200 Meter Sprint (100 meters out

Hanging Out

Started October 5, 2015 557 0 0

Tuesday, October 6, 2015 Hang Snatch: Build to a 3 rep max, Then 3 reps @ 95%, 3 reps @ 90% Then, 15 Minute AMRAP: 800 Meter run 20 Deadlifts(185,135)(155,105)(115,75)(55,35) 400 Meter Run 10 Power Cleans(185,135)(155,105)(115,75)(55,35) Welcome...

Rep it Out

Started October 4, 2015 603 0 0

Monday, September 5, 2015 Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM Then, For Time: (12 minute cap) 100 Overhead Squats (95,65)(75,55)(55,35) This will be our last week of 5 rep maxes. Try to go heavier than what...

Paddle Over

Started October 2, 2015 496 0 0

Saturday, September 3, 2015 4 Rounds for Time: 30 Pushups 20 Front Squats(115,85)(95,65)(75,55)(55,35) 20 Shoulder to overheads(115,85)(95,65)(75,55)(55,35) 10 Toes to Bar(knee raises)(abmat) Get in your boat and paddle on over to CFBC for some...

Ladder Part 2

Started October 1, 2015 538 0 0

Friday, October 2, 2015 5 Rounds- Every 2 minutes complete: 1 Snatch (90-95% 1rm) 5 Rounds- Every 2 minutes complete: 1 Clean and Jerk (90-95% 1rm) Then, 7 Minute Ladder:* 2 Kettlebell Swing(53,35)(44,26)(26,18) 3 Sprints(length of the mats) 2...

1 October, 2015

Started September 30, 2015 524 0 0

Thursday, October 1, 2015 Rest, Recovery and work on skills Day Take some time today to heal up and improve or try a new skill. Our in-house competition is the 24th of this month. This is a 2 person team event for CFBC athletes only. The...

Trey

Started September 29, 2015 584 0 0

Wednesday, September 30, 2015 Front Squat: Build to a 5 rep max, then- 5 reps at 95% 5RM, 5 reps at 90% 5RM Then, 21-15-9 Wall Ball (20,14)(14,10)(10,6) Burpee Pullup(banded)(ring row) If you front squatted last week, go heavier today. 5-10 lbs...