workouts – Page 208 – CrossFit Brier Creek

Fight for It!

Started May 1, 2015 465 0 0

Saturday, May 2, 2015 “Fight Gone Bad” 3 Rounds for Reps: 1 Minute Wall Ball (20,14)(14,10)(10,6) 1 Minute Sumo Deadlift High Pull (75,55)(55,35) 1 Minute Box Jump (20″) 1 Minute Push Press 1 Minute Row (calories Rest 1 minute...

1 May 2015

Started April 30, 2015 382 0 0

Friday, May 1, 2015 Power Clean:(use 90% 1 rm) 70% x 3 80% x 3 90% x 3+ Then, For Time: 5-4-3-2-1 Deadlift(315,225)(255,185)(185,135)(115,85) Toes To Bar(knee raises)(abmat) Box Jump (30,24)(24,20) The power cleans that we will do today are touch...

Skill It

Started April 29, 2015 371 0 0

Thursday, April 30, 2015 Skill: Rings Olympic Work: Build up to a 1 rep snatch Today will be the last day that we focus on the gymnastic rings before moving into a new skill for May. It has been very obvious the improvement in our ring work...

Bench and Ladder

Started April 28, 2015 519 0 0

Wednesday, April 29, 2015 Bench Press: 70% x 3 80% x 3 90% x 3+ Then, 10 Minute Ladder AMRAP: 1 Pushup 100′ Sprint 1 Kettlebell Swing(53,35)(44,26)(26,18)(18,13) 2 Pushups 100′ Sprint 2 Kettlebell Swings 3 Pushups 100′ Sprint 3...

Pace

Started April 27, 2015 462 0 0

Tuesday, April 28, 2015 For Time: 1600 Meter Run 30 Thrusters (95,65)(75,55)(55,35)(35,15) 800 Meter Run 20 Thrusters 400 Meter Run 10 Thrusters The meters and the reps go down as you work through this one. Keep a consistent pace and push hard...

Qualifier

Started April 26, 2015 445 0 0

Monday, April 27, 2015 Front Squat: 70% x 3 80% x 3 90% x 3+ Then, Master’s Qualifier Event 1: 5 Minute AMRAP: 5 Muscleups (5 pullups, 5 dips)(5 pullups, 5 pushups) 10 Cleans (155,105)(135,95)(115,85)(55,35) This week we move back to front...

Partner Murph in a Boat

Started April 24, 2015 519 0 0

Saturday, April 25, 2015 “Partner Murph in a Boat” For Time: 2,000 Meter Row(switch every 500m) 100 Pullups 200 Pushups 300 Squats 2,000 Meter Row It is going to be a cold rainy Saturday so perfect to stay inside and continue our...