Archives for CrossFit Pride

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

STRENGTH

Back Squat

1×20 @ 55% +35-40lbs

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

*This is to be performed UNBROKEN! A.K.A Breathing Squats. Take your time, one rep at a time.

WORKOUT

AMRAP in 8 Minutes Of:

3 Thrusters 95/65

3 Toes-To-Bar

6 Thrusters

6 Toes-To-Bar

9 Thrusters

9 Toes-To-Bar

12 Thrusters

12 Toes-To-Bar

15,18, 21…

Extra Credit…

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

Every 2 Minutes for 5 Sets: (60-75%)

Snatch Complex

1 Snatch 2″ Below Knee

1 Snatch Mid-Thigh

1 Overhead Squat

WORKOUT

For Time:

5 Rope Climbs

30 Double Unders

20 Alt. Dumbbell Snatches 50/35 

4 Rope Climbs

30 Double Unders

20 Right SA DB OHS 

3 Rope Climbs

30 Double Unders

20 DB ALT.  CL&J 

2 Rope Climbs

30 Double Unders

20 Left SA DB OHS 

1 Rope Climb

8:30am Partner WOD ONLY

AMRAP x 24 Mins

6 Power Clean 185/125

6 Synchronized Burpees

200m Run (together)

6 Synchronized Burpees

28 Alt. DB Snatch 50/35

6 Synchronized Burpees

At 24 mins, Cash Out of 

69 Wall Balls

8:30am ONLY

STRENGTH

Overhead Complex

Every 2 Minutes for 5 Sets:

1 Push Press

1 Push Jerk

1 Split Jerk

WORKOUT

Every 8 Minutes x 32 Mins:

500m Row

400m Run

15 Strict HSPU

15 Toes-To-Bar

HAPPY THANKSGIVING!!!!

We are THANKFUL FOR ALL OF YOU!

FLAG FOOTBALL GAME @ 8AM

SANTEE TOWN CENTER (Behind the YMCA & Sportsplex)

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

THANKSGIVING WITH THE “GIRLS”

FOR TIME:

Angie’s House

Helen’s House

Fran’s House

Nancy’s House

Grace/Isabel’s House

Kelly’s House

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

STRENGTH

Back Squat

1×20 @55%+25-30lbs

WORKOUT

EMOM x 20 Mins

M1: MAX Power Snatch 75/55#

M2: MAX Cal Assault Bike Calories

M3: MAX KB Swings 53/35

M4: Rest :)

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

STRENGTH

Every 2 Minutes for 6 Sets (65%-80%)

Clean Complex:

Power Clean

Hang Clean

Front Squat

WORKOUT

AMRAP x 10 Mins

20/15 Cal Row

20 Sit Ups

20 Hang Power Cleans 155/105

8:30 Partner WOD ONLY

With a Partner, Complete For Time:

10 Rope Climbs

20 Power Snatches 135/95

30/20 Cal Row (Partner B Bikes)*Switch

30/20 Cal Bike (Partner A Rows)

40 Wall Ball  20/14

50 Power Cleans 155/105

*Cap 20 mins

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

Front Squats

3 @70%

3 @75%

3 @80%

WORKOUT

100 Thursters 95/65

*Every time you break 5 burpees

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