CrossFit Pride

Saturday, February 25, 2012

 

WORKOUT OF THE DAY:

8am - Lifting WOD

 Split Jerk - Back Rack 3 X 3 for max, Front Rack 3 X 3 for max

Row 5 X 250M sprints

9am - CrossFit WOD

In teams of 2, complete the following:

While one partner shuttle runs, the other chips away at exercises and they switch. Once the running partner gets back he/she will pick up where the other left off untill all reps are complete.

200 Double-unders

150 Squats

100 Sit-ups - wtd.

75 Jumping lunges

50 Deadlifts(225/135)

10 Rope climbs

10am - Intro Class (for beginners only)

4 Rounds of:

200M Run

15 Box Steps or jumps

15 DB Push Press

50 Jump Rope(20 D/U)

3pm - OPEN GYM

 

 

Friday, February 24, 2012

WORKOUT OF THE DAY:

Strength: Power Clean - Find your new 1 rep max

5 X 20 Banded good mornings

5 X 12 Reverse Hypers

1 Mile Run

OR

3  Rounds for time of:

800M Run

30 Box Jumps(24/20)

20 Wall Ball(20/14)

If you have not had a chance to check out the CrossFit Games website, go to the link below.  There is still time to sign up and be part of our team and the Open Sectional WOD's for the next 5 weeks!  3, 2, 1 GO!

http://games.crossfit.com/

 

 

Thursday, February 23, 2012

WORKOUT OF THE DAY:

As many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Rest 5 minutes, then:

"Death by Pull-ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.