workouts – Page 237 – CrossFit Brier Creek

Mixed Bag

Started August 26, 2014 507 0 0

Wednesday, August 27, 2014 EMOM for 7 minutes: 1 Front Squat at 85% 1 rep max EMOM for 10 Minutes: Odd: 1 Power snatch + 1 Hang squat snatch Even: 5 Unbroken handstand push-ups(rx), 10 Regular push-ups(T2/3) EMOM’s are a great way to get in...

Agility

Started August 25, 2014 526 0 0

Tuesday, August 26, 2014 RX: Every 3 minutes for 7 rounds: Run 400 Meters 12 Toes to bar T2/3: Every 4 minutes for 5 rounds: Run 400 Meters 15 Sit-ups In today’s wod you are tasked with completing a 400 meter run and toes to bar or situps...

Show Your Strength

Started August 24, 2014 474 0 0

Monday, August 25, 2014 Back Squat: 1 rep max Press: 1 rep max It is time to see how much your strength has improved! Today we will build up to 1 rep max back squats and then 1 rep max presses. There isn’t a metcon because I want you all...

Thruster Ladder

Started August 22, 2014 693 0 0

Saturday, August 23, 2014 For Time:(30 min cap) 30 Thrusters(95,55)(65,25)(25,15) Run 1600 Meters 20 Thrusters(115,75)(85,45)(45,35) Run 800 Meters 10 Thrusters(135,95)(105,65)(45,35) Run 400 Meters 5 Thrusters(155,115)(125,85)(45,35) Run 200...

Last De-load Day

Started August 21, 2014 472 0 0

Friday, August 22, 2014 Deadlift: 40%x5, 50%x5, 60%x5 Bench Press: 40%x5, 50%x5, 60%x5 Then, For Time:(10 min cap) 21 Pull-ups 30 Double unders(30 singles) 15 Pull-ups 30 Double unders 9 Pull-ups 30 Double unders Today is the last day of the...

The Chief

Started August 20, 2014 595 0 0

Thursday, August 21, 2014 “The Chief” Max rounds in 3 minutes of:* 3 Power Cleans (135,95)(115, 75)(55,35) 6 Push-ups 9 Squats *Rest 1 minute. Repeat for a total of 5 cycles. Today’s workout is 5, 3 minute AMRAPS. You will rest...

Conquer

Started August 19, 2014 507 0 0

Wednesday, August 20, 2014 Front Squat: Build up to a new 1 rep max Then, Work on skills In our next strength cycle we will be focusing significantly on the front squat and back squat. We haven’t front squatted for any kind of weight in a...