workouts – Page 229 – CrossFit Brier Creek

Down and Up

Started November 3, 2014 462 0 0

Tuesday, November 4, 2014 With a continuously running clock complete: 4 Minutes of rowing for calories 3 Minutes of Power cleans (155,105)(135,95)(115,75)(55,35) 2 Minutes of Double Unders (single skips) 1 Minute of Air Squats 2 Minutes of Double...

First Week of November

Started November 2, 2014 516 0 0

Monday, November 3, 2014 Overhead Squat 5-5-5-5-5. Build up to a heavy set of 5 reps. Then, 4 Rounds for time: 10 Power Snatches (95,65)(75,55)(65,45)(55,35) 15 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 20 Walking Lunges We start off today...

Hammer

Started October 31, 2014 458 0 0

Saturday, November 1, 2014 “Hammer” 5 Rounds: 5 Power Cleans (135,95)(115,75)(95,65)(55,35) 10 Front Squats 5 Jerks 20 Pullups (15 reps)(10)(5) *Rest 90 seconds between rounds. Score each round for time. Welcome to the 1st November...

Trick or Treat?

Started October 30, 2014 792 0 0

Friday, October 31, 2014 “Trick or Treat” 20 Minute AMRAP: 31 Pushups 31 Wall Balls (20,14)(14,10)(10,6) 31 Double Unders (lat bar jumps)(62 Singles)(31 singles) 31 Push Presses (95,65)(75,55)(65,45)(55,35) 31 Walking Lunges 31 Power...

A Benching EMOM

Started October 29, 2014 3441 0 0

Thursday, October 30, 2014 Every Minute on the Minute(EMOM) for 15 Minutes: Minute 1: Bench Press- 5 reps at 70% 1 rep max Minute 2: Toes to Bar- 10 reps (knee raises)(abmat situps) Minute 3: Rest Repeat this cycle for 5 total rounds or 15...

4 RFT

Started October 28, 2014 542 0 0

Wednesday, October 29, 2014 4 Rounds for Time: 10 Deadlifts(225,155)(185,135)(135,95)(95,55) 10 Burpee Box Jumps (24,20)(step up) We have a little sprint wod for our Wednesday. Stay tight on those deadlifts and push yourself hard to not stop...

Pyramid Double Helen

Started October 27, 2014 490 0 0

Tuesday, October 28, 2014 For Time: 1200 Meter Run 63 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 36 Pullups (banded)(ring row) 800 Meter Run 42 Kettlebell Swings 24 Pullups 400 Meter Run 21 Kettlebell Swings 12 Pullups This workout was first...