CrossFit SEF

01/04/2017

14 Min AMRAP

4 Ring Muscle Ups

8 DB Snatch 80/45

12 GHD Sit Ups

 

12 Min AMRAP 

Bench Press BW/.75BW

*stop at 100 reps if finished before time cap

 

01/03/2017

5×5 Box Back Squats

 

For Time:

12-9-6

Squat Clean Thrusters 185/105

24-18-12

Strict Pull Ups

 

01/02/2018

HAPPY NEW YEAR! TIME TO GET BACK TO IT!

 

5 Rounds For Time:

20 Cal Row

20 Burpee Box Jumps 24/20”

 

 

12/28/2017

3×10 DB Bench

3 x15 Banded Tricep Push Downs

 

15 Min AMRAP 

15 Ring Push Ups

15 Cal Row

15 Box Jump Overs 24/20

12/27/2017

5 Sets

5 Hang Power Clean & 5 Jerk

5 Weighted Pull Ups

 

For Time:

10 Rounds

Run To Gate & Back

1 Rope Climb

12/26/2017

I HOPE EVERYONE HAD A GREAT HOLIDAY WITH THERE LOVED ONES! BUT ITS TIME TO GET BACK TO WORK AND BURN OFF ALL THAT GREAT FOOD YOU ENJOYED.  ITS OK, LETS GET BACK ON TRACK!

 

 

 

 

3×10 Back Squat (AHAP)

 

For Time:

5 Rounds

25 KB Swings 70/53

50 Yd Sled Back Pedal (AHAP)

 

12/22/2017

WE WILL BE CLOSED MONDAY THE 25TH, CHRISTMAS DAY AND MONDAY THE 1ST, NEW YEARS DAY.

THERE WILL BE SATURDAY CLASS AT 10AM SO COME JOIN OUR TEAM WORKOUT!

 

For Time:

1 Mile Run

12/21/2017

5 Rounds

15 Chest To Bar Pull Ups

20 Hand Release Push Ups

15 Toes To Bar

20 DB/KB Walking Lunges

*1 Min Rest per set

12/20/2017

3×10 Deadlift

3×10 Bench Press

 

For Time:

5 Rounds

50 Double Unders

20 Burpees

*1 Min Rest per set

12/19/2017

10 Min Muscle Up Practice

 

NATE”

20 Min AMRAP

2 Ring Muscle Ups

4 HSPU

8 KB Swings 70/53

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