Jan 18, 2017

CrossFit SEF

4x5 Bench Press
4x5 Weighted Dips
4x5 Weighted Pull Up
4x12 Prone bench row with DB
4x12 DB Seated Reverse Fly
4x15 Barbell Curls
4x15 Banded Tricep Push Downs

Savage Fit

5 Rounds
1 minute row
1 minute double unders
1 minute burpees
1 minute rest

Jan 16, 2017

CrossFit SEF

EMOM 14
3 Deadlift
3 Hang Power Clean
3 Front Squat

7 Rounds For Time:
10 Handstand Push Ups
2 Rope Climbs


Savage Fit

7 sets
10 DB Deadlifts 50/30
10 DB Hang Power Clean 50/30
10 DB Front Squats 50/30
10 DB Push Ups
*45 sec rest / set






Jan 9, 2017

Crossfit SEF

21-15-9
Strict HSPU
Strict Ring Dips
Push Ups

4x7 Bench Press
4x7 Strict Press

Savage Fit 

21-15-9
Bench Press BW/60%BW
Pull Ups
KB Swings 70/53



Jan 5, 2017

CrossFit SEF

For 10 Min alternate With a partner
4 Hang Power Snatch 135/95

15 Min AMRAP
10 True Push Ups
5 Deadlifts 315/205
10 Ring Rows

Savage Fit 
21-15-9
Deadlift 225/135
Box Jumps 24/30"