Blog

18 Nov

Warrior Pride Fitness CrossFit – BURN! Cardio & Endurance

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Cal row

10-9-8-7-6-5-4-3-2-1

Goblet squats

Sit-ups

Pushups

You will complete a 20 cal row then 10 goblet squats, 10 sit-ups, and 10 pushups. Then complete an 18 cal row then 9 goblet squats, 9 sit-ups, and 9 pushups….and so on.

17 Nov

Warrior Pride Fitness CrossFit – CrossFit

Per: Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Fit: Metcon (Time)

Ten rounds for time of:

10 Thrusters 75/45 (from rack)

10 Pushups

RxW – 95/65

16 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Cal row

10-9-8-7-6-5-4-3-2-1

Goblet squats

Sit-ups

Pushups

You will complete a 20 cal row then 10 goblet squats, 10 sit-ups, and 10 pushups. Then complete an 18 cal row then 9 goblet squats, 9 sit-ups, and 9 pushups….and so on.

16 Nov

Warrior Pride Fitness CrossFit – BURN! Cardio & Endurance

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Cal row

10-9-8-7-6-5-4-3-2-1

Goblet squats

Sit-ups

Pushups

You will complete a 20 cal row then 10 goblet squats, 10 sit-ups, and 10 pushups. Then complete an 18 cal row then 9 goblet squats, 9 sit-ups, and 9 pushups….and so on.

16 Nov

Warrior Pride Fitness CrossFit – CrossFit

Shoulder Press (5×3 @ 70%)

Fit: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

4 S2O 115/75 (from rack)

48 SU’s

10 Ring Rows or Banded Pullups

200m run

RxM – 95/65

Per: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

4 S2O 135/95

24 DU’s

10 Pullups

200m run

RxW – 155/105

RxM – 115/75

15 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (No Measure)

Tabata

Plank Hold

Farmers Carry

Metcon (AMRAP – Reps)

AMRAP in 12 mins of:

2 Plate G2O 45/25

4 Air Squats

150m Row

4 Plate G2O 45/25

8 Air Squats

150m Row

6 Plate G2O 45/25

12 Air Squats

150m Row

8 Plate G2O 45/25

16 Air Squats

150m Row

…..

15 Nov

Warrior Pride Fitness CrossFit – CrossFit

Metcon (AMRAP – Reps)

24 minutes EMOTM

Min 1 – :30 AB for Calories

Min 2 – :30 Wallballs 20/14

Min 3 – :30 Burpees to plate 45/25

Min 4 – :30 Plank hold

*score is total calories plus wallball and burpee reps

15 Nov

Warrior Pride Fitness CrossFit – BURN! Strength and Intervals

Shoulder Press (3 x 10)

Metcon (No Measure)

Intervals

5 x :30/:30 AB sprints

Rest 3:00

5 x :30/:30 Row sprints

Rest 3:00

1:00 ME HKR

Rest :30

1:00 ME Sit-ups

Rest :30

1:00 ME Mt Climbers