Feb 19, 2017

CrossFit SEF

For Time:
21-15-9
Thrusters 95/65
Pull ups

15-12-9
Thrusters 115/75
Chest to bar pull ups

12-9-6
Thrusters 135/95
Bar Muscle Ups

Savage Fit 

21-15-9
Thrusters 95/65
Pull Ups

Feb 13, 2017

CrossFit SEF

4 Sets
10 DB Bench Press
15 Decline push ups

4 Sets
10 DB Shoulder Presses
15 DB Shrugs

3 sets
12 DB Reverse fly
12 DB Front raise
12 DB lateral raise

3 sets
12 Incline DB Curls face down
12 Incline DB curls face up

3 sets
12 DB overhead Tricep Extension
20 Tricep Overhead banded extension

Savage Fit

12 Min AMRAP
2-4-6-8-10...
Front Squat 135/95
Burpees over Bar
* increase reps by 2 until time is up

Feb 10, 2017

CrossFit SEF

"MANION"
7 rounds rounds for time:
400 M run
29 Back Squats 135/95

Savage Fit

5 Rounds For Time:
50 Air Squat
400 M Run

Feb 7, 2017

CrossFit SEF

5 Rounds
1 min Max cal bike/row/ski
1 min Max Box Jumps 24/20"
1 min rest

5 Min Rest then...

8 Min Max Rope Climb

Savage Fit 

50-40-30-20-10
KB Swings 53/35
Box Jumps 24/20"



Feb 1, 2017

CrossFit SEF

5x5 Bench Press
5x25 KB Swings 70/53

5 sets
15 Strict Chin Ups
10 Parallette Shoot Throughs

4 sets
15 banded tricep push downs
15 barbell Curls

Savage Fit

5 sets
10 Back Squat 205/135
10 Strict Chin Ups
7 Parallette Shoot Throughs

Jan 29, 2017

CrossFit SEF

4x8 Front Squat
4x12 GH Raise
4x8 Bulgarian Split Squat

14 Min Amrap
10 Toes to bar
12 Hand Release Push Ups
30 Double Unders

Savage Fit 

18 Min EMOM
Min 1- 12 toes to bar
Min 2- 20 hand release push ups
Min 3- 45 Double Unders

Jan 26, 2017

CrossFit SEF 

1 Mile Run

Rest 5 min then

EMOM 20
Min 1- 30 Second Rope Slam
Min 2- 45 Second ball Slams
Min 3- 15 Calorie Air Bike
Min 4- 45 Second toes to bar


Savage Fit 

10 Rounds For Time:
10 Toes To Bar
10 Box Jumps 24/20"
5 Deadlifts 275/185