Jason Goggans // Author

Author based archive
19 Sep

Warrior Pride Fitness CrossFit – CrossFit

Shoulder Press (4×8 start at 60%)

Fit: Metcon (AMRAP – Rounds and Reps)

14 minute amrap

3 burpee box step overs 20″

6 Cal AB

12 wallballs 20/14

RxW – burpee box jump over 24/20

Per: Metcon (AMRAP – Rounds and Reps)

14 minute amrap

3 burpee bar MU

6 Cal AB

12 wallballs 20/14

19 Sep

Warrior Pride Fitness CrossFit – BURN! Strength and Intervals

Metcon (No Measure)

25:00 min EMOM

Min 1-6 cal AB sprint

Min 2-7 burpees

Min 3-8 cal row

Min 4-9 step-ups

Min 5-100m sprint

18 Sep

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (AMRAP – Rounds)

20 minute Cardio EMOTM

Min 1 – Row 12/10 Calories

Min 2 – AB 10/8 Calories

Min 3 – :30 Jump Rope

Min 4 – :30 Plank Hold

18 Sep

Warrior Pride Fitness CrossFit – WPF Barbell Club

Bottoms Up KB Press (4×6 per side)

Barbell Landmine Press (5×5 per side)

Deadlift (4×3 building start 75%)

18 Sep

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (Time)

“The Franfiltonblarg”

Partner WOD

44 minute CAP

104 Cal row

94 S2O 95/65

168 SU’s

74 KBS 44/26

64 pushups

54 air squats

44 HKR

34 Power Cleans 115/75

24 situps

14 ring rows

4 burpees

RxW – 115/75 + 135/95

Per: Metcon (Time)

“The Franfiltonblarg”

Partner WOD

44 minute CAP

104 Cal row

94 S2O 115/75

84 DU’s

74 KBS 44/26

64 pushups

54 air squats

44 T2B

34 Power Cleans 135/95

24 situps

14 pullups

4 burpees

RxW – 135/95 + 155/105 + C2B

RxM – 95/65 + 115/75

17 Sep

Warrior Pride Fitness CrossFit – CrossFit

Front Squat (New max)

Fit: Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP

200m run

10 ring rows

5 front squats 95/65

RxW – 115/75 + pullups

RxM – 75/45

Per: Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP

200m run

10 pullups

5 OH squats 95/65

RxW – 115/75 + C2B

RxM – 75/45

16 Sep

Warrior Pride Fitness CrossFit – CrossFit

Bench Press (4×10 start at 60%)

Fit : Metcon (Time)

20-18-16-14-10-8-6-4-2

Lunges

Situps

Ball Slams

Fit : Metcon (Time)

20-18-16-14-10-8-6-4-2

Lunges

Situps

Ball Slams

Per: Metcon (Time)

20-18-16-14-10-8-6-4-2

OH Lunges 35/15

Situps

KBS 53/35