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14 Nov

Warrior Pride Fitness CrossFit – CrossFit

Fit: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP with partner alternating rounds

5 KB Deadlifts 53/35

5 KBS 53/35

5 Front Squats 75/45

5 Pushpress 75/45

5 Back Squats 75/45

RxW – 95/65

*bar work comes from the rack

Per: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP with partner alternating rounds

5 Deadlifts 95/65

5 HPC 95/65

5 Front Squats 95/65

5 Pushpress 95/65

5 Back Squats 95/65

RxW – 115/75

14 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

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

14 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

13 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (AMRAP – Rounds)

Every 3 minute for 5 rounds

1 Bear Crawl to Wall Ball Spot

10 Wallballs 20/14

50 SU’s

8 Power Cleans 95/65

RxW – 115/75

13 Nov

Warrior Pride Fitness CrossFit – CrossFit

Back Squat (5×3 start at 65%)

Fit: Metcon (Weight)

20 minutes EMOTM

Min 1 – 12/10 Cal Row

Min 2 – 8 KB Step ups 20″

Per: Metcon (Weight)

20 minutes EMOTM

Min 1 – 14/12 Cal Row

Min 2 – 8 KB Step ups 20″

13 Nov

Warrior Pride Fitness CrossFit – BURN! Cardio & Endurance

Metcon (Time)

Partner WOD

400m run (together)

40 front squats

40 bar over burpees

2 mile AB (split)

60 box dips

60 step-ups

1000m row (split)

80 jump squats

80 pushups

400m run (together)

12 Nov

Warrior Pride Fitness CrossFit – CrossFit

Close Grip Bench Press (5×3 @ 70%)

Power Snatch (5×3 @ 70%)

Fit: Metcon (Time)

14 KB Thrusters 44/26

30 Ring Rows

12 KB Thrusters 44/26

24 Ring Rows

10 KB Thrusters 44/26

18 Ring Rows

RxW – Jumping Pullups

*1 Kettlebell

Per: Metcon (Time)

14 KB Thrusters 53/35

30 Pullups

12 KB Thrusters 53/35

24 Pullups

10 KB Thrusters 53/35

18 Pullups

*1 Kettlebell

12 Nov

Warrior Pride Fitness CrossFit – BURN! Cardio & Endurance

Metcon (Time)

Partner WOD

400m run (together)

40 front squats

40 bar over burpees

2 mile AB (split)

60 box dips

60 step-ups

1000m row (split)

80 jump squats

80 pushups

400m run (together)

12 Nov

Warrior Pride Fitness CrossFit – CrossFit Cardio

Metcon (Time)

Partner WOD

400m run (together)

40 front squats

40 bar over burpees

2 mile AB (split)

60 box dips

60 step-ups

1000m row (split)

80 jump squats

80 pushups

400m run (together)