Blog

23 Nov

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (Time)

For Time

5 Rounds of:

5 Ring Rows

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Box HSPU

15 Kettlebell Swings 53/35

Then, 3 Rounds of:

15 Step ups 20″

15 HKR

Then, 2 rounds of:

20 Wall-Balls 20/14

30 Sit-Ups

800m Run

RxW – pullups + Box Jumps 24/20

Per: Metcon (Time)

For Time

5 Rounds of:

5 Pullups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 HSPU

15 Kettlebell Swings 53/35

Then, 3 Rounds of:

15 Box Jumps 24/20

15 T2B

Then, 2 rounds of:

20 Wall-Balls 20/14

30 Sit-Ups

800m Run

RxW – C2B

21 Nov

Warrior Pride Fitness CrossFit – BURN! Strength and Intervals

Metcon (No Measure)

15-9-6

Ring rows

Push-ups

Jump squats

Rest 2:00

15-9-6

Ball slams

KBS

Wall ball

Rest 2:00

15-9-6

Burpees

HKR

Box overs

Rest 2:00

15-9-6

Plate G2OH

Cal AB

Goblet squats

21 Nov

Warrior Pride Fitness CrossFit – CrossFit

Metcon (No Measure)

Tabata Core Work

Hollow Rocks

Hanging Knee Raise (slow & controlled)

Flutter Kicks

Fit: Metcon (Time)

Partner Wod

Part 1:

50 Step Overs 20″

Part2:

Accumulate 15,000lbs/10,000lbs Back Squat

Pick any weight you like

Example:

185lbs x 85 reps = 15,000lbs

135lbs x 78 reps = 10,000lbs

*everytime the bar is racked, the person who was squatting must complete a 200m run and partner may not start squating until partner returns.

**The bar must be racked when you switch.

Per: Metcon (Time)

Partner Wod

Part 1:

50 Box Jump Overs 24/20

Part2:

Accumulate 15,000lbs/10,000lbs Back Squat

Pick any weight you like

Example:

185lbs x 85 reps = 15,000lbs

135lbs x 78 reps = 10,000lbs

*everytime the bar is racked, the person who was squatting must complete a 200m run and partner may not start squating until partner returns.

**The bar must be racked when you switch.

20 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (Time)

20-15-10-5-10-15-20 reps

Step ups 20″

Push-ups

Ring Rows

Sit-ups

RxW – box jumps 24/20

20 Nov

Warrior Pride Fitness CrossFit – CrossFit

Front Squat (3×10 Building sets)

Fit: Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

140 SU’s

7 Ring Rows

14 Deadlifts 135/95

RxW – Pullups + 155/105

Per: Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

70 DU’s

7 Pullups

14 Deadlifts 155/105

RxW – C2B + 185/115

20 Nov

Warrior Pride Fitness CrossFit – BURN! Cardio & Endurance

Metcon (Time)

20 cal AB

20 ball slams

30 ring rows

20 cal row

20 burpees

30 plate to OH

200m med ball run

20 thrusters

30 pushups

20 cal AB

2:00 plank cash-out

19 Nov

Warrior Pride Fitness CrossFit – CrossFit

Close Grip Bench Press (new max)

Power Snatch (new max)

Fit: Metcon (Time)

2 Rounds

20/15 Cals AB

20 S2O 95/65 (from Rack)

Rest 3 minutes

2 Rounds

20/15 Cal Row

20 KBS 44/26

Rest 3 minutes

2 Rounds

200m Run

20 Wallballs 20/14

RxW – 53/35

Per: Metcon (Time)

2 Rounds

20/15 Cals AB

20 S2O 95/65

Rest 3 minutes

2 Rounds

20/15 Cal Row

20 KB Snatch 44/26

Rest 3 minutes

2 Rounds

200m Run

20 Wallballs 20/14

RxW – 53/35

19 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (Time)

20 cal AB

20 ball slams

30 ring rows

20 cal row

20 burpees

30 plate to OH

200m med ball run

20 thrusters

30 pushups

20 cal AB

2:00 plank cash-out

19 Nov

Warrior Pride Fitness CrossFit – BURN! Cardio & Endurance

Metcon (Time)

20 cal AB

20 ball slams

30 ring rows

20 cal row

20 burpees

30 plate to OH

200m med ball run

20 thrusters

30 pushups

20 cal AB

2:00 plank cash-out