CrossFit SEF

10/24/2017

3×3 Clean (reset every rep)

 

5 Sets

3 Front Squat with 3 second descend (AHAP)

12 Hip Extensions w/Barbell behind neck

12 KB or DB Front Rack Step Ups 20/16” Box

12 Strict Toes To Bar

 

10/23/2017

OUR CROSSFIT KIDS CLASS START MONDAY AT 7pm-7:20pm for 3-5 year olds and 7:30pm-8pm for 6-12 year olds! Don’t miss out, if you have kids it’s free for the first 2 weeks! Every Monday and Wednesday!

 

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

 

*Courtesy of CrossFit.com

10/21/2017

Team Workout at 10AM!!!! SEE YOU ALL THERE!

10/20/17

3×3 Hang Power Snatch (3 sec pause above knee)

3×3 Hang Power Clean (3 sec pause above knee)

 

10 Min Amrap 

5 Strict Pull Up

5 Strict Chin Up

5 Strict HSPU

15 Hip Extension

 

*2 Min Rest then…

 

10 Min AMRAP

10 Ring Rows

10 Double DB or KB Bent over Row

15 Banded Goodmornings

 

 

 

 

10/19/2017

12 Min AMRAP

rotate with partner

Run To Gate & Back (200m Run)

Max V Ups until partner gets back

 

 

For time:

10 Rounds

12/10 Cal Sprint on Air Bike

1 Rope Climb

*alternate with a partner per round/each does 10 rounds

 

 

10/18/2017

EMOM 10

3 Back Squat (AHAP)

 

18 Min AMRAP

8 Overhead Squat 135/95

12 Ring Dips

25 yd Heavy sled back pedal

12 Push Ups

10/17/2017

3×12 DB Reverse Fly

3×12 DB Lateral Raise

4×8 Bench Press

4×8 Seated Barbell Strict Press

 

For Time:

5 Rounds

10 DB or KB Clean & Push Press 70/40

15 Toes To Bar

50 Double Unders

10/16/2017

5×5 Tempo Strict Pull Up (2 sec up/2 sec down)

5×5 Pendlay Row

 

8 Min AMRAP

3 Deadlifts (AHAP) but done unbroken w/clean grip

6 Burpee Box Jumps 24/20”

9 Chest To Bar Pull Ups

 

*2 Min Rest Then …repeat 8 Min AMRAP

 

 

 

 

 

10/13/2016

10 Min AMRAP 

5 Hang Power Snatch 135/95

40 Double Unders

 

*3 Min Rest then

 

10 Min AMRAP

11 Wall Balls 20/14

11 C2B Pull Ups (kip)

10/12/2017

8 Sets

Min 1- Row 15/10Calories

Min 2- Air Bike 15/10 Cal

Min 3- Run 200 m (gate and back)

*1 Min rest per set

*scale reps as needed

 

For Time: 100 GHD Sit Ups

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