12/7/2016

Posted by Coach Brian on December 6, 2016
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Category: CrossFit Daily Workout
A. Accumulate THREE minutes of a plank hold — record how long your were able to hold first attempt. B. 21-18-15-12-9-6-3 reps for time of: Toes-to-Bar Shoulder press, 95/65# Fitness T2B: Knee raises SP: 65/45#

12/6/2016

Posted by Coach Brian on December 5, 2016
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Category: CrossFit Daily Workout
18-minute AMRAP of: 2 Power Cleans, 185/125# 8 Pull-ups 16 Sit-ups Fitness PC: 135/95# PUs: Ring rows / jumping

12/5/2016

Posted by Coach Brian on December 4, 2016
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Category: CrossFit Daily Workout
Back squat: 5 x 5 (5-5-5-5-5)* *All sets shall be executed at 80% of 1RM. Note: if you do not have a current 1RM, work with sets of five and continue to add load, working off a perceived exertion. These sets should be heavy and challenging, relative to your current fitness level and ability.

12/3/2016

Posted by Coach Brian on December 2, 2016
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Category: CrossFit Daily Workout
Partner Workout! Five rounds for time of: Run 400 meters 30 Thrusters, 45/35# 30 Box jump-overs, 24/20’ *Partners will share the reps equally (i.e., each partner will do 15 reps of thrusters and 15 reps of box jump-overs each). Only ONE person working at a time, with the exception of the run, which shall be done together. Fitness Box jump overs: do box step-overs

12/2/2016

Posted by Coach Brian on December 1, 2016
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Category: CrossFit Daily Workout
Split jerk: 7 x 2 (2-2-2-2-2-2-2)* *Jerks will be taken from racks or boxes. The first working set should be around 70%…increase loads by 3-5% each set. Fitness -Focus will be on technique, with a priority on footwork.