Blog

23 Sep

Warrior Pride Fitness CrossFit – CrossFit

Metcon (AMRAP – Rounds)

EMOMx20

Min1: :30 of Sit ups

Min 2: :30 AB

Min 3: :30 SU

Min 4: :30 Plank hold

Min 5: 10 Step ups 20″

RxW – box jumps 24/20 + DU

22 Sep

Warrior Pride Fitness CrossFit – CrossFit

Back Squat (5×3 building sets)

Fit: Metcon (Time)

5 Rounds

12 Front Rack Lunges 75/45

200m sled pull 90/45

12 HR pushups

Per: Metcon (Time)

5 Rounds

12 Front Rack Lunges 115/75

200m sled pull 90/45

12 Dynamic pushups

21 Sep

Warrior Pride Fitness CrossFit – CrossFit


It’s PR day, let’s Ring the Bell!!!

Split Jerk (find new max)

Fit: Metcon (Time)

30-20-10

Deadlift 155/115

KBS 44/26

Goblet Squat 44/26

RxW – 185/125 + 53/35

Per: Metcon (Time)

30-20-10

Power Snatch 95/65

Back Squats 95/65

RxM – 75/45

20 Sep

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

100m run

15 HKR

15 ring rows

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

15 KBS 53/35

50 single unders

10 pushups

20 Sep

Warrior Pride Fitness CrossFit – CrossFit

Metcon (Time)

1000m row

1 mile run

1000m row

RomWod

Metcon (No Measure)

12 minute EMOTM

Min 1 – :30 Rope Double Wave

Min 2 -:30 Jump Rope

Min 3 – 15 HKR

Min 4 – 10 Ball Slams

20 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