workouts – Page 215 – CrossFit Brier Creek

Row 30

Started March 5, 2015 424 0 0

Friday, March 6, 2015 In teams of 2/3 complete: Row as many meters as possible in 30 minutes. Switching every 500 meters. This will essentially be rowing intervals for 30 minutes. Partner up and knock down some meters!

Be Olympic

Started March 4, 2015 485 0 0

Thursday, March 5, 2015 Snatch: 3 Position Snatch- Light load to work on speed and proper positioning. (no more than 50% 1 rm) Then, Build up to a 1 rep snatch We started out the week with some skill transfer exercises for the snatch and today we...

CFBC Track Time

Started March 3, 2015 471 0 0

Wednesday, March 4, 2015 Front Squat: 3-3-3 @85% 1 rep max Then, Complete in 5 minutes: 400 Meter Run As many reps as possible (AMRAP) in remaining time: 10 Bar Facing Burpees 10 Front Squats (155,105)(115,85)(95,65)(55,35) *Rest for 5 minutes...

Onward

Started March 2, 2015 518 0 0

Tuesday, March 3, 2015 4 Rounds for Time (RFT): 12 Wall Balls (20,14)(14,10)(10,6) 12 Power Cleans (135,95)(115,85)(95,65)(55,35) 12 Box Jumps (24,20)(step) 12 Chest to Bar Pullups (chin over)(banded)(ring row) As we head into week 2 of the...

March Madness

Started March 1, 2015 480 0 0

Monday, March 2, 2015 10 Minute EMOM: Snatch grip push press + Snatch Balance + Overhead squat (you pick weight) *Rest 5 minutes. 10 Minute EMOM: Odd: 10 Overhead squats, 2 second pause in the bottom(95,65)(75,55)(55,35)(35,15) Even: 50 Double...

15.1

Started February 27, 2015 500 0 0

Saturday, February 28, 2015 “15.1” Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars(knee raises)(abmat) 10 deadlifts (115 ,75 lb.)(85,55)(65,45)(55,35) 5 snatches Then immediately start, 6 minutes to...

The Beginning

Started February 26, 2015 485 0 0

Friday, February 27, 2015 For Time, 500 Meter Row 50 Thrusters(45,35)(35,15) 30 Kettlebell Swings (53,35)(44,26)(26,18)(18)13) 500 Meter Row We are all coming back from some snow days so get in and crush this one. The weight is light and it is...