workouts – Page 244 – CrossFit Brier Creek

Accumulation

Started June 27, 2014 526 0 0

Saturday, June 28, 2014 In teams of 2 complete: 5 Minutes: Ground to overhead(135,95)(115,75)(55,35) Row for calories 5 Minutes: Box Jumps(24,20) Deadlifts(225,155)(185,135)(115,65) 5 Minutes: Alternating 200 meter sprints 5 Minutes: Pull-ups...

FRIDAY!

Started June 26, 2014 387 0 0

Friday, June 27, 2014 Deadlift: 40%x5, 50%x5, 60%x5 Bench Press: 40%x5, 50%x5, 60%x5 Then, Every minute on the minute(emom) for 12 minutes: Odd: 7 Back squats @40% 1 rep max Even: 10 Kettlebell swings(53,35)(44,26)(26,18) This week has been...

The Ghost

Started June 25, 2014 415 0 0

Thursday, June 26, 2014 The Ghost 6 rounds of: 1 minute of rowing(calories) 1 minute of burpees 1 minute of double-unders(single skips) 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Dave Castro from...

3×3 and Box Jumps

Started June 24, 2014 554 0 0

Wednesday, June 25, 2014 Snatch Pulls 3×3 Snatch 3×3 -Build up to a 3 rep max for the day. Then, Max height box jump or box jumping skills Today’s Olympic work will start out with some snatch pulls. This is a great way to feel...

Go!

Started June 23, 2014 458 0 0

Tuesday, June 24, 2014 For Time: 1200 Meter run 21 Overhead Squats (95,65)(75,45)(55,35) 21 Sumo Deadlift High Pulls(same weight) 800 Meter run 15 Overhead Squats 15 Sumo Deadlift High Pulls 400 Meter run 9 Overhead Squats 9 Sumo Deadlift High...

De-Load!

Started June 22, 2014 368 0 0

Monday, June 23, 2014 Back Squat: 40%x5, 50%x5, 60%x5 Press: 40%x5, 50%x5, 60%x5 Then, 10 Minute AMRAP: Rx 5 Handstand Push-ups 10 One legged squats(alternating) 15 Pullups 12 Deadlifts(155,105) 9 Hang power cleans(155,105) 6 Push jerks(155,105)...

End Week

Started June 19, 2014 419 0 0

***No classes Saturday*** Friday, June 20, 2014 Deadlift: 75%x5, 85%x3, 95%x1+ Bench Press: 75%x5 85%x3, 95%x1+ Then, For Time: 500 meter row 200 meter run Good luck to all of our competitors tomorrow! For most of them the Firestarter Challenge...