Archives for CrossFit Pride
19.4

Cycle Box 6pm

Week 5 of Squatting Homework: Back squat- 5 reps @70%, 2 sets of 3 @75%, 2 sets of 2 @80%, 2 sets of 3 @85%

Optional: Front Squat- 4 reps @70%, 4 @75%, 2 sets of 3 @80%, 2 sets of 3 @85%

Today’s WOD

NFT: 3 x 100m Waiter Walk *Heavy *50m R/50m L

For Time *including rest: 3 Rounds

30 Push Press 75/55
30 Front Rack Reverse Lunge *Same WT

Rest 3min

2 Rounds

24 Push Press 95/65
24 Front Rack Reverse Lunge *Same WT

Rest 2min

1 Round

18 Push Press 115/75
18 Front Rack Reverse Lunge *Same WT

Suggested Mobility: Couch Stretch, Thread the Needle, Doorway Stretch



NO HERO WOD TODAY

Yoga 9:30am ONLY

NO LIFTING TODAY

19.4 Saturday Night Live Tonight @ 5pm Taco Bar to Follow!

7:30am Open Gym

8:30am Team WOD

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

Teams of 2: Accumulate any how, one works, one rests *exception synchronized reps

Run 1 mile

Bike 50 Calories

100 Synchronized Sit Ups

50 Synchronized Box Jumps 24/20

50 Hang Power Cleans 135/95

9:30am Class

AMRAP in 20mins:

Run 200m

Bike 10 Calories

5 Hang Power Cleans 135/95

10 Box Jump Overs 24/20

No Friday Night Lights – Come tomorrow for Saturday Night Live 5pm Taco Bar to follow

If you are participating in the Open, save yourself for Saturday Night Live. Active recovery is your friend today!

Suggested Active Recovery WODs:

3 Rounds, For Calories in 30 minutes

2 minutes Bike, 2 minutes Rest

2 minutes Row, 2 minutes Rest

2 minutes Run, 2 minutes Rest

EMOM x 20:

1- Row 10-15 Calories

2- Air Squats 10-15

3- Burpees 10-12

4- Sit Ups 15-20

19.4

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

HAPPY BIRTHDAY HOLLY!

Open Gym 9:30am- 11:30am

Lifting 5:30pm

Yoga 6pm

5 Rounds of:

Row 500m

25 KB Swings 53/35

Immediately following Max Reps Jerks 135/95

Rest 3 minutes

Suggested Mobility: Wall Stretch, Downward Dog, Hamstring Stretch w/rope

19.3 Cory Boyd

Cycle Box 6pm

Snatch-

2 position snatch (above knee, floor)

2 sets of 3 @65%, 2 sets of 3 @70%, 3 sets of 2 @75%, 2 sets of 2 @80%

For Time: 1-2-3-4-5-6-7-8-9-10

DB Manmakers 35s/20s

After every set Run 100m

Suggested Mobility: Foam Roll Lats, Ear to Shoulder Stretch, Couch Stretch

  HAPPY BIRTHDAY NIKKI CRAFT!

Reminder: This week’s 19.4 Friday Night Lights will be on Saturday @ 5pm “Saturday Night Live” followed by a pot luck. Sign up sheet on the Events Board

Open Gym 9:30am-11:30am

Yoga 6pm

4 Rounds For Time of: 

400m Run

50 Double Unders

1 Rope Climb

50 Wall Ball 20/14

1 Rope Climb

5 Deadlift 275/185

Suggested Mobility: IT Band Stretch, Calf Roll Out, Rope Leg Stretches

Cycle Box 6pm

Assigned – Front Squat

1 set of 4 reps @ 65%, 2 sets of 3 @ 70%, 2 sets of 4 @ 75%, 2 sets of 3 @ 80%

Optional – Back Squat

2 sets of 4 reps @ 70%, 2 sets of 3 @ 70%, 3 sets of 3 @ 80%

Today’s WOD

Clean & Jerk- 

Power Clean + Push Jerk- 2 sets of 3 @ 70%, 3 @ 75%, 2 sets 2 reps 80%

Clean- 4@ 70%, 3@ 75%, 2 sets of 2 @ 80%

3 Rounds For Time of:

9 SA DB Hang Clean & Jerk 50/35 R/L

9 Burpee Over DB

12/9 Calorie Bike

James is just out on a little glacier hike! Stay warm my friend!

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

Sisson

Complete as many rounds as possible in 20 minutes of:
1 rope climb
5 Burpees
200m Run

If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Happy 4th Birthday Maddie!

Open Gym 7:30am-9:30am

Cycle Box 8:30am

Yoga 9:30am

CrossFit 9:30am

12 Rounds For Time of:

100m Run

2 Bar Muscle Ups * Scale-2 Chest to Bar Pull Ups

3 Power Clean 185/125

4 Burpee Over Bar

*Back rig for BMU Only

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