Archives for CrossFit Pride

CLOSED

5 Rounds For Time of:

12 Odd Object Ground to Overhead

12 Push Ups

24 Walking Lunges

24 Lateral Hops

CLOSED

Zoom Cycle 5pm

For Time:

1-10 Lateral Hops or Double Unders

10-1 Burpees

After each set Bear Crawl 50′ Forward and 50′ Backwards

** 1 Lateral hop right+left=1, 10 Burpees then Bear crawl forward and backwards, 2 lateral hops right+left right+left, 9 Burpees then Bear crawl and so on

CLOSED

For Time:

400m Run

50 Air Squats

400m Run

40 Air Squats

400m Run

30 Air Squats

400m Run

20 Air Squats

400m Run

10 Air Squats

CLOSED

Zoom Cycle 5pm

7 Rounds For Time of:
14 Step Ups

7 Odd Object Sumo Stance Deadlifts

7 Pike Push Ups

Then, Wall Sit 1 minute on/1 minute off x 10

HAPPY MOTHER’S DAY

CLOSED

House Arrest WOD

For Time: * using a broomstick or pvc

5-10-20 *after each completed set of reps 10 Burpee Over Broom/Pvc

Deadlift

Hang Power Clean

Front Squat

Back Squat

OH Squat

Strict Press

Push Press

Push Jerk

Power Snatch

*this workout is as follows, 5 reps of each movement going down the list DL,HPC, FSQ, BSQ… after completing the sets of 5 reps 10 burpees. Starting back at the top of the list 10 reps of each movement going down the list DL,HPC,FSQ… then 10 burpees.

CLOSED

zoom Cycle 8:30am

AMRAP in 20 minutes of:

30 Lateral Hops

3 Walk Outs

10 Burpees

20 Walking Lunges

Walk out starts from standing position, hands to the floor walk out to the top of plank do a push up, then walk hands back to feet and return to standing = 1 rep

CLOSED

House Arrest WOD

Murph Prep – For Time:

Run 800m

Then, 3 rounds of:

20 Odd Object Bent Over Rows *sub for pull up

40 Push Ups

60 Air Squats

Then, Run 800m

CLOSED

Zoom Yoga 6pm

12 Rounds For Time of:
4 Burpee Step Ups *use a sturdy chair or wall

Run 200m

CLOSED

Zoom Cycle 5pm *link on FB

AMRAP in 4 minutes:

8 Jumping Squats

16 Lateral Hops

Rest 1 minute

AMRAP in 4 minutes:

8 Hands Release Push Ups

16 Lateral Hops

Rest 1 minute

AMRAP in 4 minutes:

8 Reverse Lunges *8 total stepping back into the lunge alternating legs

16 Lateral Hops

Rest 1 minute

Then, Accumulate 4 minute Plank Hold * Every time you Break 20 Mountan Climbers

Happy Cinco De Drinko!

CLOSED

6 Rounds Each For Time:

8 Odd Object Ground to Overhead

200m Run

8 Burpees

200m Run

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