Jason Goggans // Author

Author based archive
15 Sep

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (AMRAP – Reps)

20 minute partner AMRAP

20 Thrusters 95/65

20 Step Ups 20″

20 Pushups

30 Thrusters 75/45

30 Step Ups 20″

30 Pushups

40 Thrusters 45/35

40 Step Ups 20″

40 Pushups

Max calorie row in time remaining

RxW – Box Jumps

*score is total reps completed + any row calories

Per: Metcon (AMRAP – Reps)

20 minute partner AMRAP

20 Thrusters 115/75

20 box jumps 24/20

20 Pushups

30 Thrusters 95/65

30 box jumps24/20

30 Pushups

40 Thrusters 75/45

40 box jumps 24/20

40 Pushups

Max calorie row in time remaining

*score is total reps completed + any row calories

14 Sep

Warrior Pride Fitness CrossFit – CrossFit

Split Jerk (5×3 @ 65-70%)

Fit: Metcon (AMRAP – Reps)

On the Minute For Max Reps

10 round Cap

Add 1 Rep every round

1 Deadlift 155/105

1 Burpee

RxW – 185/125

RxM – 135/95

*If you can not complete required reps within the minute, you are done.

Per: Metcon (AMRAP – Reps)

On the Minute For Max Reps

10 round Cap

Add 1 Rep every round

1 Power Clean 135/95

1 Burpee

RxW – 155/105

RxM – 115/75

*If you can not complete required reps within the minute, you are done.

13 Sep

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (AMRAP – Reps)

AMRAP 3 mins of:

20 Calorie Row

20 Ball Slams 20/14

20 HKR

20 lunges

20 step overs 20″

Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 6 mins of:

20 Calorie Row

20 Ball Slams 20/14

20 HKR

20 lunges

20 step overs 20″

Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 9 mins of:

20 Calorie Row

20 Ball Slams 20/14

20 HKR

20 lunges

20 step overs 20″

13 Sep

Warrior Pride Fitness CrossFit – BURN! Strength and Intervals

Metcon (AMRAP – Rounds)

Partner WOD

10 cal row

10 burpees

10 ring rows

100m sprint

20:00 AMRAP

Alternate rounds

13 Sep

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (AMRAP – Reps)

Tabata

AB for Calories

Hollow Holds

Chair Sit Hold

OH Plate Lunges for Reps

*Score is total Calories plus Lunge Reps

Per: Metcon (AMRAP – Reps)

Tabata

AB for Calories

Hollow Holds

L-Sit Hold (from bar)

OH Plate Lunges for Reps

*Score is total Calories plus Lunge Reps

RomWod