workouts – Page 207 – CrossFit Brier Creek

11 May

Started May 10, 2015 512 0 0

Monday, May 11, 2015 Front Squat: 75% x 5 85% x 3 95% x 1+ Then, For time” 100 Double Unders (2 minutes of attempts) 30 Toes to Bar (knee raises)(abmat) 20 Shoulder to overhead (165,115)(135,95)(115,85)(55,35) 10 Front Rack Lunges(165,115)...

More Murph Training

Started May 8, 2015 555 0 0

Saturday, May 9, 2015 5 Rounds for Time: 400 Meter Run 50 Air Squats 30 Burpees This wod comes from the Murph Challenge website. This will be last long training wod for Murph. We did this last year on May 10th(so go check out your time). Just...

Bring Back the Deads

Started May 7, 2015 504 0 0

Friday, May 8, 2015 Deadlift: 75% x 5 85% x 3 95% x 1+ Then, For Reps: 4 Minutes Rowing (calories) 3 Minutes Box Jump Overs (24,20) 2 Minutes Slam Ball (30,20)(20,12) 1 Minute Pullups Once again, we finish out the week with some deadlifts. Get...

Handstand it Is

Started May 6, 2015 509 0 0

Thursday, May 7, 2015 Skill: Handstand work Then, Pick a skill and make yourself better at it! This month our gym challenge is going to be getting better at everything handstand. This includes pretty much anything you can do in an inverted...

Press It

Started May 5, 2015 505 0 0

Wednesday, May 6, 2015 Press: 75% x 5 85% x 3 95% x 1+ Then, For Time: 4 Rounds: 400 Meter Run Rest 3 Minutes The strict press is a great way to build raw upper body strength. This transfers to many things that we do. Importantly this month, it...

Cinco de Mayo

Started May 4, 2015 723 0 0

Tuesday, May 5, 2015 “Open Test” (from competitorstraining.com) 20 Minute AMRAP: 50 Wall Balls (20,14)(14,10)(10,6) 50 Double Unders(100 singles) 40 Box Jumps(24,20) 40 Toes to Bar(knee raises)(abmat) 30 Chest to Bar Pullups(chin...

100

Started May 3, 2015 444 0 0

Monday, May 4, 2015 Back Squat:(use 90% 1 rm) 75% x 5 85% x 3 95% x 1+ Then, For Time: 100 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) This is the last percentage increase for the strength cycle before we deload and then start over. You will...