CrossFit SEF

05/07/2018

Our Savage Website will be going through some awesome updates in the next few days. One big one is that the workouts will no longer be posted on here. You will now only have access if you are a member of our gym. To get access you should have received an email to Log in to our new software program Wodify! If you haven’t please see someone at the Front desk or let the coaches know. We will need to update your profile info. Also make sure to sign your updated waivers guys, you should have received an email as well. It’s the same waiver just need it for our new system thanks. Again it’s important if you haven’t received any emails to talk to one of the coaches or someone at the front desk! Thanks!

 

DOWNLOAD THE WODIFY APP IN THE APP STORE!

04/30-05/06/2018 TRYING SOMETHING DIFFERENT. The whole weeks wods are posted for you to plan and prepare accordingly! Let’s have some fun!

04/26/2018

WORKOUT
2 ROUNDS
2 Minutes WB Push Press Shots (20/14)
-1 Minute Rest-
2 Minutes Calorie Bike
-1 Minute Rest-
2 Minutes Russian KB Swing (70/53)
-1 Minute Rest-
2 Minutes Double Unders
-1 Minute Rest-

04/25/2018

STRENGTH
TEMPO DEADLIFT
5 x 5 @ (51X1)
*:05 descent

WORKOUT
Partner Workout, Teams of 2
3 ROUNDS FOR TIME
60/50 Calorie Row
40 Syncro Plate Ground to OH (45/25)

04/24/2018

!!!UPCOMING EVENTS FOR EVERYONE!!!

 

We will have no PM CrossFit classes this Friday as this event will be going on for @lueurbeautylounge ladies you are all more then welcome to come, even if you aren’t getting anything done.

 

….ALSO….

 

Saturday May 5th at 10am we will be having a SAVAGE FIESTA for all our members we will have our regular 10AM CrossFit/Boxing Class and post workout we will provide the Tacos 🌮 for everyone. So don’t miss out!

 

“BARBARA”
5 Rounds, Each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

-rest 3 minutes between each round-

04/23/2018

STRENGTH
SNATCH COMPLEX
Snatch Deadlift
+
Above the Knee Power Snatch
+
Below the Knee Power Snatch

3 Sets @ Mod weight
3 Sets @ Mod-Heavy weight

WORKOUT
On a 6:00 Running Clock
Run 800m
Max Power Snatch (115/75)

-rest 3 minutes-

On a 4:00 Running Clock
Run 400m
Max Power Snatch (95/65)

04/20/2018

WORKOUT
AMRAP x 4 MINUTES
10 Box Jumps (24/20)
10 DB Front Rack (or suitcase) Lunges (35/20)
10 Toes to Bar
-rest 2 minutes-

AMRAP x 4 MINUTES
8 Box Jumps
8 DB Lunges (35/20)
8 Toes to Bar
-rest 2 minutes-

AMRAP x 4 MINUTES
6 Box Jumps
6 DB Lunges (35/20)
6 Toes to Bar

04/19/2018

WORKOUT
FRONT SQUAT
15 minutes to find a 3 rep Max Front Squat

-rest as needed-

PUSH PRESS
10 minutes to find a 1 rep MAX Push Press

FINISHER
EMOM x 9 MINUTES
Minute 1: Max Effort Air Squat
Minute 2: Max Effort Plank
Minute 3: Max Effort Push-up

04/18/201

STRENGTH
3 SETS
Bent Over Barbell Row
8 Reps @ 20X2
-rest 15 seconds-
Chin-up Grip Pull-ups
10 Reps
-rest 15 seconds-

WORKOUT
7 SETS @ 85% Effort
30 second Bike
-30 second rest-
30 second Double Unders
-30 second rest-
30 second Burpees
-30 second rest-

*Repeatable scores every round

04/17/2018

WORKOUT
AMRAP x 20 MINUTES
12/10 Calorie Row
10 Power Clean (135/95)
8 Push Jerk (135/95)

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