CrossFit SEF

08/04/2017

3×3 Clean Grip Deadlift

3×25 Hip Extension

3×50 ft HS Walk

 

For Time:

40/35 cal Air Bike

50 Wall Ball 20/14

21 Deadlifts 275/155

30/25 Cal Air Bike

40 Wall Ball 20/14

15 Deadlifts 275/155

25/20 Cal Air Bike

30 Wall Ball 20/14

9 Deadlifts 275/155

08/03/2017

3×8 Bench Press

3×8 Pendlay Row

 

3×12 DB Bench Press neutral grip

3×12 DB Bent Over Rows

 

3 Sets

Barbell 21s normal & reverse

12 DB Overhead Tricep Extension

 

10 Min AMRAP

45/25 Plate Curls 12 reps then walk 20 yds out and back in top of curl static hold

15 push Ups on plate

08/02/2017

4 Rounds For Time:

400 M Run

500 M Row

15 Toes To Bar

15 GHD Sit Ups

15 Box Jumps 30/24

08/01/2017

3×3 Hang Power Clean

3×1 Min Max Double Unders

*1 Min Rest Per Set

 

For Time:

3 Rounds

10 Power Clean & Jerk 155/95

15/10 Chest To Bar Pull Ups

20/15 Ring Dips

*1 min rest per round

07/31/2017

3×2 Front Squat

*10lbs + heavier than last week

3×1 Min Max Pistols

*1 Min Rest per set

3×1 Min Max GH Raises

*1 Min Rest per set

 

10 Min Amrap

7 Thrusters 95/65

7 Burpees Over Bar

 

07/28/2017

10 Rounds For Time:

3 Clean Grip Deadlift (AHAP)

3 Burpee Ring Muscle Up

 

ACCESSORY WORK

3 Sets

Barbell 21s normal and reverse grip

12 DB Overhead Tricep extension

 

07/27/2017

Trail Run!!! Bring your running shoes

07/26/2017

4 Sets

10 Strict Toes To Bar (slow and controlled)

25 Stability ball Crunches

15 M HS Walk

 

5 Rounds For Time:

20 KB Swings 70/53

20 Cal Row

07/25/2017

EMOM 8

4 Bench Press

EMOM 8

4 Weighted Pull Ups

 

4×12 T Bar Row

4x Max Ring Rows

 

4×12 Landmine Chest Press

4x Max Push Ups

07/24/2017

3×20 Pistols alternating

*1 Min rest per set

3×4 Front Squat

*10lbs + heavier than last week

3×20 Front Rack Double KB Reverse Lunges

 

7 Min AMRAP 

50 Double Unders

10 Overhead Squat 135/95

*courtesy of CrossFit.com*

Archives

SIGN UP NOW!