Archives for CrossFit Pride

8:30am Partner WOD ONLY

AMRAP X 32 Mins

**8K/6K ROW

44 Push Ups

44 Wall Balls

44 Box Jumps

44 Sit Up

**One rows while other works, when row is complete both partner may work together on the AMRAP

5:30am, 8:30am, 9:30am Open Gym & 4pm

STRENGTH

Front Squat (Take No Longer then 2 Mins rest Between SETS)

5 @70%

3 @80%

2 @85%

1 @90%

1 @95%

WORKOUT

For Time:

600m Run

5 Rounds of

10 Push-ups 

10 Air Squats

300m Run

5 Rounds of

3 Wall Walks 

10 Alt. DB Lunges   

600m Run

5:30am, 8:30am, 9:30am, 4pm, 5pm & 6pm

STRENGTH

Clean Complex 

E90s for 7 sets (MOD-HVY *add every 2 sets)

1 Hang Power Clean +2 Power Clean

WORKOUT

Complete For Time:

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

Dumbbell Clean & Jerks 50/35

Burpees 

GHDs

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm (Gymnastics & Open Gym) & 6pm

STRENGTH

Push Press

E2MOM for 5 Sets:

5 Push Press

*Build over course of 5 sets

WORKOUT

Lil Eva

5 Rounds For Time of:

400m Run

15 Kettlebell Swings

15 Pull-ups

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm (Oly & Open Gym) & 6pm

STRENGTH 

E2MOM X 5 SETS

2 Deadlift @80%, @85%, @90%

5 Bench Press 

WORKOUT

AMRAP x 12

10 Deadlift 115/75

50 Double Unders

15 Toe 2 Bars

5:30am, 8:30am, 9:30am Open Gym, 4pm & 5pm

STRENGTH

Back Squat

1×20 @ 55% + 45-50lbs

(*Using last weeks working load +5-10)

THIS IS THE LAST WEEK of 20’s   (DELOAD NEXT WEEK)

WORKOUT

EMOM For 15 Minutes:

M1: 10 Box Jump Overs 24/20″

M2: 15/10 Cal Ski

M3: 10 Hang Power Snatch 95/65

8:30am Partner WOD ONLY

“THE NEW YORK MINUTE”

150 Wall Balls 20/14

30 Muscle Ups

30 Clean & Jerk 155/105

* Switch Partner Every Min until all reps are completed

5:30am, 8:30am, 9:30am Open Gym & 4pm

STRENGTH

Front Squats

Every 2 Minutes for 10 mins

6 @60%

6 @65%

6 @70%

WORKOUT

Complete For Time:

500/400m Row

30/20 cal Assault Bike

400/300m Row

25/18 cal Assault Bike

300/200m Row

20/15 cal Assault Bike

200/140m Row

15/10 cal Assault Bike

100/70m Row

10/7 cal Assault Bike

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm & 6pm


STRENGTH

Split Jerk

Every 90s for 5 Sets:

2 Split Jerks  

WORKOUT

AMRAP X 4 Minutes Of:

Buy-In: 100m Run

then

7 Power Cleans 135/95

14 Lateral Burpees Over The Bar

-Rest 4 Minutes-

AMRAP x 4 Minutes Of:

Buy-in: 200m Run

then

5 Squat Cleans 155/105

10 Burpee Box Jumps 24/20″

-Rest 4 Minutes-

AMRAP x  4 Minutes Of:

Buy-In: 300m Run

then

3 Cleans 185/125

6 Burpee Pull-ups 

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm (gymnastics) & 6pm


STRENGTH

Every 2 Minutes for 5 Sets:

5 Deadlifts (2 @75%, 3 @80%)

8 Dumbbell Bench Press (Mod-Hvy)

WORKOUT

AMRAP X  20 Minutes:

5 WT. Dumbbell Box Step Over 50/35 20″

10 Handstand Push-ups

100m Farmer Carry *same DB 

5 Man-Makers *same DB

10 Ring Dips

↑ Top of Page