Archives for CrossFit Pride

5:30am/8:30am/3:30pm/4:30pm/5:30pm

FOR TIME
800m Run
35 Toes To Bar
600m Run
25 Toes To Bar
400m Run
15 Toes to Bar
200m Run

STRENGTH
18-16-14-12*
Supinated Bent Over Row
*After each set complete Max Reps Push Ups
-Rest As Needed b/t Sets-

TRUTH!

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
8-6-4-8-6-4
Back Squat
*Build up to a Moderate-Heavy weight ending above last weeks 6


FOR TIME
1-2-3-4-5
Hang Squat Clean 135/95
30-25-20-15-10
Sit-Ups
*Complete 12/10 Calorie Bike after Each Set

8:30am Hero WOD

Lorenzo
For time:

Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters

Lorenzo Zanetti, 47, died suddenly on Jan. 15, after suffering a heart attack. Zanetti was a CrossFit Level 2 Trainer and owner of Mad Tortuga CrossFit in Rovereto, Italy, where he died.

“(Zanetti) was one of the strongest supporters of the Italian CrossFit community and he dedicated his life to spreading the CrossFit methodology, leading by example,” Matteo Pozzati, a colleague and friend of Zanetti, wrote in an email.

A passionate coach and affiliate owner, Zanetti persevered through the COVID-19 pandemic, offering CrossFit classes online for his members through the gym closure associated with the crisis. Zanetti’s impact on the Italian CrossFit community will continue after his death, and he will be greatly missed.

Zanetti is survived by his girlfriend, Josipa Rimanic, his affiliate community, and many other friends and family.

7:30am RUN CLUB/ 8:30AM ONLY TODAY *NO 9:30am

RUN CLUB

3.5 Miles Total -Intervals *on Google Doc

8:30am Class *Individual

5 ROUNDS FOR TIME

5 UNBROKEN Bear Complex 135/95

400m Run

*Every time you break complex, 10 Calorie Bike Penalty

5:30am/8:30am/3:30pm


5 SETS FOR MAX REPS
1:00 – KB Swings 53/35
-Rest :20-
1:00 – Double Unders
-Rest :20-
1:00 – Burpee to 2 hand touch
-Rest :20-

FINISHER
3 SETS
100m Shuttle Run
100m Front Rack Carry w/DBs
Walk 200m as Recovery btw sets

8:30am/4:30pm/5:30pm

CONDITIONING
7 SETS
2:00 ON / 1:00 OFF
Max Calories Any Cardio Machine*

FOR TIME
100 Box Jumps 24/20
*Every minute starting at 0:00 perform 7 Pull-Ups

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
10-8-6-10-8-6*
Back Squat
*Build up to a Moderate weight. Weight
should start and end heavier than last week


FOR TIME
21-18-15-12-9
Hang Power Cleans 135/95
Wall Ball 20/14

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
Every 1:30 x 8 SETS *From the Floor
2 Push Press
+
2 Push Jerk
+
1 Split Jerk
*Build to a Moderate weight.


AMRAP x 14 MINUTES
50 Double Unders
10/10 SA DB Shoulder to Overhead 50/35
50 Double Unders
20 Alt. DB Snatch 50/35

FUN FACTS!

Martin Luther King Day is observed every year on the third Monday of January — on January 17 this year. King was an influential civil rights leader — best known for his work on racial equality and ending racial segregation in the United States. His life and achievements are remembered and celebrated on this day.

Benjamin Franklin Day is celebrated on January 17 every year, to pay tribute to one of the greatest Founding Fathers of the U.S. on the anniversary of his birth. For those of you who did not know how big a deal he was, just take a look at $100 bills, commonly known as ‘Benjamins’. The number of hats Benjamin Franklin wore is mind-boggling, with inventor, author, printer, politician, musician, diplomat, and scientist being but a few. 

National Bootlegger’s Day is celebrated on January 17, every year, to mark several key events — the start of prohibition in the U.S., the distillation of Templeton Rye whiskey, and the birthday of the infamous gangster Al Capone. What is most interesting is how all three events are interconnected too. It was the onset of prohibition that prompted both Capone and farmers in Templeton, Iowa, to distill their own whiskey to sell. This was how the famous Templeton Rye whiskey was born, and its popularity spread like wildfire during prohibition… so much so that it became Al Capone’s favorite whiskey. 

5:30am/8:30am/NO 3:30pm TODAY /4:30pm/5:30pm

CONDITIONING 

AMRAP x 12 MINUTES*

200m Run

12/9 Calorie Bike

10 Burpees 

WORKOUT 

10 ROUNDS FOR TIME 

15 Sit-Ups 

100m Run 

1 Deadlift *Athlete Choice AHAP

7:30am Run Club/ 8:30am Team WOD/9:30am CF Class

7:30am RUN CLUB

Interval Runs – Posted on Google Doc

8:30am TEAM WOD

AMRAP 25 MINS
Teams of 2 *One Works, One Rests
5 Minute Max Calorie Bike (partners may switch whenever)
-then-
10 Rounds
8 Burpee Over Bar
10 Power Cleans 135/95
12 Synchro Wall Balls
-then-
Max Calorie Bike in the remaining time

9:30am Class

10-9-8-7-6-5-4-3-2-1

Power Cleans

Burpee Over Bar

*Run 100m after each EVEN set

*10/8 Calorie Bike after each ODD set

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