CrossFit SEF

11/24/2017

THERE WILL ONLY BE A 10am CLASS! (FRIDAY)

 

For Time:

100 Burpee Box Jumps 24/20”

11/23/2017

HAPPY THANKSGIVING!!!

 

 

Come join our 10am TEAM WORKOUT BEFORE YOU HAVE YOUR THANKSGIVING FOODS!!!

11/22/2017

WE WILL HAVE A TEAM WORKOUT ON THURSDAY AT 10am only! Every other day the schedule is the same!

 

For Time:

3 Rounds

1000m Row

100 Double Unders

800m Run

11/21/2017

3 Sets

1 Snatch + 2 Overhead Squats

 

3 sets

1 Clean + 1 Front Squat + 1 Jerk

 

3×3 Back Squat

3×5 Snatch Grip Deadlift

3×12 Double DB Bent Over Rows

3×12 DB Strict Press

11/20/2017

ANOTHER TEST WORKOUT! THIS WILL GO ON THE BOARD AS WE WANT TO RETEST IN THE FUTURE TO CONTINUE SEEING OUR PROGRESS!

 

Find a 1 REP MAX Bench Press

 

”CINDY”

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

11/17/2017

5 Sets

35 Second L Sit

30 Hollow Rocks

 

3×3 Snatch

 

10 Min AMRAP

10 DB snatch Right arm 75/40

30 Double Unders

10 DB snatch Left arm 75/40

30 Double Unders

 

 

11/16/2017

Find a 1 Rep Max Strict Press

Find a 1 Rep Max Push Press

Find a 1 Rep Max Jerk

 

For Time:

21-15-9

Hang Muscle Clean & Press 135/95

Strict Chin Ups

Box Jumps 30/24”

 

11/15/2017

5×5 Overhead Squat

5×5 Back Squat

 

3 Sets

10 DB or KB Bulgarian Split Squat each leg

15 Barbell Goodmorning

 

11/14/2017

5 Rounds

20 GHD Sit Ups

20 Cal Row

*12 Min cap

 

then…

 

5 Rounds

20 Cal Air Bike

15 Toes To Bar

*12 Min Cap

 

then…

 

For Time:

100 Ring Dips

 

 

11/13/2017

THIS WILL BE GOING ON THE BOARD SO DON’T MISS! This is a test of your fitness so we will retest again to check your progress!

 

Find a 1 Rep Max Deadlift

 

For Time:

“Diane”

21-15-9

Deadlift 225/135

Handstand Push Ups

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