workouts – Page 193 – CrossFit Brier Creek

5 Reps

Started September 20, 2015 533 0 0

Monday, September 21, 2015 Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM Complete as many reps as possible in 10 minutes of: 5 thrusters(95,65)(75,55)(55,35)(35,15) 5 chest-to-bar pull-ups(chin over)(banded)(ring row)...

Nancy meets Kelly

Started September 18, 2015 550 0 0

Saturday, September 19, 2015 “Nancy meets Kelly” For Time: 400 Meter run 15 Overhead squats (95,65)(75,55)(55,35)(35,15) 400 Meter run 30 Box Jumps(24,20) 400 Meter run 15 Overhead squats 400 Meter run 30 Box Jumps 400 Meter run 15...

Benching

Started September 17, 2015 513 0 0

Friday, September 18, 2015 Bench Press: 3-2-1-1-1-1-1 *Build up to a heavy single (80-85%) Then, 3 Rounds for reps: 1 Minute Row (calories) 1 Minute Wall Ball (20,14)(14,10)(10,6) 1 Minute Muscle-ups (pull-ups) 1 Minute Rest It has been a while...

Work out the Kinks

Started September 16, 2015 497 0 0

Thursday, September 17, 2015 Mobility and Active Recovery Day Finally a day of rest! We will be spending the first 30 minutes of class mobilizing and stretching. The second half of class we will dedicate to working on skills. If you...

Fast

Started September 15, 2015 505 0 0

Wednesday, September 16, 2015 10 Rounds- Every 3 minutes complete: 30 Double Unders(50 Singles) 10 Push Presses(75,55)(55,35)(45,25)(35,15) 100 Meter Sprint Today we want you guys to try to make each round a sprint. All the movements can be...

Fifteen

Started September 14, 2015 446 0 0

Tuesday, September 15, 2015 10 minutes-every 2 minutes complete: 1 Behind the neck split jerk Then, 15 Minute AMRAP: (courtesy of crossfit.com) 5 Squat Cleans (155,105)(135,95)(115,75)(55,35) 5 Lateral bar Burpees Our Tuesday is going to start...

Improve

Started September 13, 2015 470 0 0

Monday, September 14, 2015 Back Squat: 40%x5, 50%x5, 60%x5 Then, “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings(53,35)(44,26)(26,18) 12 Pullups(banded)(ring row) Core/Accessory: 1 round max rep unbroken toes to bar This...