Jason Goggans // Author

Author based archive
26 Nov

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (Time)

800m run

30 S2O 95/65

30 lunges

30 hanging knee raise

400m run

30 front squats

30 ring pushups

30 barbell rollouts

200m run

RxW – 115/75

S2O and front squats from the rack

Per: Metcon (Time)

800m run

30 S2O 95/65

30 back rack lunges

30 T2B

400m run

30 front squats

30 ring dips

30 barbell rollouts

200m run

RxW – 115/75

25 Nov

Warrior Pride Fitness CrossFit – CrossFit

Sled Pull (4x50m AHAP)

This is not a run. A heavy as you can pull for 50m without stopping

Fit: Metcon (Time)

3 rounds

10 Thrusters 115/75

5 box step overs 24/20

Per: Metcon (Time)

3 rounds

10 Squat Clean Thrusters 115/75

5 box jump overs 24/20

RxW – 135/95

24 Nov

Warrior Pride Fitness CrossFit – CrossFit

Back Squat (5×3 @ 70%)

Fit: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

15 KB SDHP 53/35

7 Hanging Knee Raise

15 Modified Ring Dips

Per: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

15 KB SDHP 53/35

7 T2B

15 Ring Dips

RxW – 70/53

22 Nov

Warrior Pride Fitness CrossFit – CrossFit

Russian KBS (30, 25, 20, 15, 10, 5)

Enter you heaviest weight used and the reps

Fit: Metcon (Time)

4 rounds for time:

20 Pushups

15 Goblet Squats 53/35

10/8 Cals AB

Rest 1 minute

Per: Metcon (Time)

4 rounds for time:

20 HR Pushups

15 Goblet Squats 53/35

10/8 Cals AB

Rest 1 minute

RxW – 70/53 + Decline Pushups (feet on 20″ box)

21 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (Time)

250m row

20 KBS 53/35

10 cals AB

20 KB Pushups

250m row

20 ring rows

10 cals AB

20 plate G2O 45/25

250m row

10 cals AB

20 KB pushpress

21 Nov

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (Time)

2 person team

50 Cal Row

50 Deadlifts 115/75

50 Cal Row

50 Front Squats 115/75

50 Cal Row

50 S2O 115/75

50 Cal Row

RxW – 135/95

Per: Metcon (Time)

2 person team

50 Cal Row

50 Deadlifts 135/95

50 Cal Row

50 PC 135/95

50 Cal Row

50 S2O 135/95

50 Cal Row

RxW – 155/105

RxM – 115/75

20 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (Time)

250m row

20 wall balls

10 cals AB

20 ball slams

250m row

20 ring rows

10 cals AB

20 plate OH lunges

250 m row

10 cals AB

19 Nov

Warrior Pride Fitness CrossFit – CrossFit

Floor Press (5×3 building sets)

Fit: Metcon (Time)

5 rounds

10 Pushpress 95/65

20 situps

200m farmer carry 70/53/35/26

*carry different KB in each hand

Per: Metcon (Time)

5 rounds

10 PS 95/65

20 situps

200m farmer carry 70/53/35/26

*carry different KB in each hand