12/28/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Strength

EST 2 Deadlift + 1 Hang Power Clean

With Partner take 12Mins to EST 1RM

WOD

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

12/23/16

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

WOD

Metcon (Time)

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Back Squat (75/55 lbs)

5 Hang Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

12/21/2016

By: 0

CrossFit Burlingame. – Weightlifting

Weightlifting

W4/D5

A) 3 x 3 @30%

– Muscle Snatch

-BTN Split Snatch

B) 5 x 2 Snatch @80%

C) 5 sets –

1 Hang Clean + 1 Front Squat + 1 Jerk @80%

D) 5 Clean Pulls @90/100

2 sets @105

E) 3 x 12

-DBL KB Push Press

-KB Deadlift to Squat Jump

12/21/2016

By: 0

CrossFit Burlingame. – Crossfit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Skill

Toes-To-Bar (3 Sets – Max Rep )

WOD

Metcon (2 Rounds for reps)

AMRAP x 4

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

REST 2 MINS

AMRAP x 4

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

12/17/2016

By: 0

CrossFit Burlingame. – Crossfit

WOD

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here