Archives for CrossFit Pride

Open Gym 9:30am-11am

Lifting 5:30pm

Yoga 6pm

Hang Power Clean + Hang Squat Clean- 2 Sets of 2 @75%, 3 sets of 2 @80%, 2 @85%

EMOM x 10:

12 Burpee Over Bar

*scale reps if not able to complete 12 BOB in the minute

Suggested Mobility: WTD. Ear to Shoulder Stretch, Hamstring Stretch w/rope, Doorway Stretch

Cycle Box 6pm

For Time:

6 Rounds: 15 Wall Ball 20/14, 10 Calorie Bike

5 Rounds: 10 Strict Pull Up, 50 Double Unders

4 Rounds: 15 Wall Ball, 10 Cal Bike

3 Rounds: 10 Strict Pull Up, 50 Double Unders

2 Round: 15 Wall Ball, 10 Cal Bike

Suggested Mobility: Calf Stretch & Roll Out, IT Band Stretch, Russian Baby Maker Stretch

Open Gym 9:30am-11:30am

Yoga 6pm

EMOM x 8:

Minute 1- 2 Wall Walks *scale to 8 Renegade Rows

Minute 2- 20′ Handstand Walk *scale to Handstand Shoulder Taps

AMRAP in 20 Minutes of:

Run 1 Mile

Then with remaining time,

8 Toes to Bar

8 SA DB Hang Clean & Jerks (4R/4L) 50/35

8 Box Jump Overs 24/20

Suggested Mobility: Thread the Needle, Foam Roll Lats, Downward Dog

3:30 & 4:30pm CrossFit

Cycle Box 6pm

Front Squat- 2 sets of 3 reps @ 75%, 3 sets of 3 reps @ 80%

4 Rounds For Time of:

5 Deadlift 275/185

25 AbMat Sit Ups

20/15 Calorie Row

Suggested Mobility: Hamstring Stretch w/rope, Seated Center Splits, Couch Stretch

NO HERO WOD

9:30am Yoga

10am Lifting

Fun Fact: Olympic weightlifting has no equal for developing speed, flexibility and coordinated, total-body strength and muscle.

7:30am & 8:30am Open Gym

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

5 Rounds For Time of:

400m Run

20 Wall Ball 20/14

20 Kb Swings 53/35

20/15 Calorie Bike or Row

HAPPY BIRTHDAY HEATHER PETERSON!

NO 5:30am

8:30am

3:30-4:30pm

FEW Crew 4:45 & 5:45pm

4 Rounds For Time:

10 Back Squats 155/105 no racks

10 Burpee Over Bar

10 Calorie Row

40 Sit Ups

Suggested Mobility: Barbell Quad Roll Out, Couch stretch, Pigeon Stretch

8:30am ONLY TODAY

Have a safe holiday!

Hotshots 19

6 Rounds For Time of:
30 Squats
19 Power clean 135/95
7 Strict Pull-ups
Run 400 meters

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

HAPPY BIRTHDAY DARCY!

Cycle Box 6pm

Snatch- 2 sets of 3 reps @ 70%, 3 sets of 3 @ 75%

AMRAP in 12 minutes of:

12 Box Jump Overs 24/20

48 Double Unders

6 DB Snatch 50/35 Alternating arms *6 each arm

Suggested Mobility: Calf Roll Out, Downward Dog, Samson Lunge Hold

HAPPY 50TH BIRTHDAY CHRIS CRAFT!

Awe, Baby Chris
That hair tho!
50 looks good on you my friend!
Enjoy your day!

7/2/69 5 Rounds For Time:

7 Bar Muscle Ups *scale to Pull up to Toes to Bar

2 Power Cleans 165/115

69 Double Unders

50m OH Lunge 45/25 plate

**Lunge is red line to wall and back x 2 =50m

Time Cap 35 minutes

Suggested Mobility: Ear to Shoulder Stretch, Foam Roll Upper & Mid Back, Seated Center Splits

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