CrossFit Pride

Wednesday, February 22, 2012

WORKOUT OF THE DAY:

Strength - Overhead Squat - find your new 1 rep max

10 X 100M Row Sprints

200M Lunge

OR

As many rounds as possible in 5 minutes of:

7 Burpees

30 Unbroken double-unders

rest 2 minutes, then:

AMRAP in 7 minutes of:

10 Wall Ball(20/14)

20 Hands release push-ups

Rest 2 minutes, then:

4 X 400M Runs (post best time)

Tuesday, February 21, 2012

 

WORKOUT OF THE DAY:

3 rounds for time:

Before each round complete 2 Turkish get-ups(53/35)

15 KB Front squats(same KB)

10 Handstand push-ups

5 Power cleans(155/105)

50 Double-unders

Our CF Pride Kids doing push-ups, Tabata style!

 

Monday, February 20, 2012

Jump Rope Clinic....want to learn to jump faster, control, efficient double-unders? $29 for the class and it includes a jump rope.  Next Wednesday, February 29th @ 5pm. Only 10 spots available. Email Coach Caren to sign up. caren@crossfitpride.com

WORKOUT OF THE DAY:

"Tabata Something"

20 seconds of work, followed by 10 seconds rest for 8 rounds at each exercise. Your score is totaled with the lowest number completed at each exercise

Pull-ups

Box Jumps(24/20)

Med ball cleans(20/16)

KB Swings(53/35)

OR

Strength:  Bench Press - find you new 1 RM

Weighted pull-ups 5 X 5

Ring dips 5 X 10

Run 4 X 200M Sprints

 

 

Sunday, February 19, 2012

Jump Rope Clinic....want to learn to jump faster, control, efficient double-unders? $29 for the class and it includes a jump rope.  Next Wednesday, February 29th @ 5pm. Only 10 spots available. Email Coach Caren to sign up. caren@crossfitpride.com

WORKOUT OF THE DAY:

"Kalsu"

On the minute:

Complete 5 burpees and perform as many thrusters(135/95) as you can on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

 

Saturday, February 18, 2012

The new Beanie caps are now in stock in the CF Pride Pro Shop. 

WORKOUT OF THE DAY:

8am - Lifting

Deadlift - 5,3,3,1,1,1

5 X 20 banded good mornings

5 X :30 second row sprints

9am - WOD

In teams of two, complete the following:

While one partner works, the other holds a plank:

4 X 200M Runs

50 Tire flips

50 Burpee box jumps(24/20)

50 Ring dips

100 Sit-ups

100 Squats

100 KB Swings(53/35)

10am - Free Intro Class(Beginners only)

In teams of 2, complete the following:

While one partner works, the other rests:

4 X 200M Runs

50 Squats

50 Sit-ups

50 Jumping Pull-ups

50 Box steps

300 Jump rope

3pm - OPEN GYM

 

 

Friday, February 17, 2012

HAPPY 30th BIRTHDAY MATT W.!!!!!

WORKOUT OF THE DAY:

For time:

30 Handstand Push-ups

30 KB Snatches(53/35)

30 Box Jumps(24/20)

30 Deadlifts(225/155)

30 Pull-ups

30 Cal Row

300 Double-unders

**Chip away at exercises until complete

OR

Strength: Power Clean - 3 X 3 @ 90%, 1 x 12 @ 65%

5 X 20 Banded good mornings

5 X 10 hang snatch - 45#

5 X 10 back rack jerk - 45#

10 rounds, 30 secs. work, 30 secs. rest, run or row

Thanks Shawn for finding this....had to post it for everyone to read.

"By suffering through the physical and mental pain of a
CrossFit workout of the day and overcoming the deepseated
desire to quit and avoid the pain, each CrossFitter
discovers within an individual ready to embrace life’s
biggest challenges. Every CrossFitter experiences the
moment when quitting a workout seems like the best
option, when lying down sounds more appealing than
fighting the fatigue in the legs, the tightening of the chest
and the torn calluses on the hands.
However, it is at that moment that the support of the
CrossFit community captivates your heart and helps
you find that hidden inner strength to keep moving
forward. Other individuals are suffering through the
same unbearable workout you are enduring, and they’re
drenched in even more sweat than you. They’re fighting
the same desire to quit. By drawing on that community,
relief feels reachable as the clock ticks past the halfway
point, and each athlete begins to feel the gratification
of success.
And just when you feel like lying in a pool of your own
bodily fluids is more appealing than getting up and
driving your tired ass home, you stand up to high-five and
congratulate the room of moms and dads, business professionals,
retirees, and fellow athletes who all experienced
and overcame the same physical and mental challenges
you did. Sometimes those are challenges people did not
realize they were capable of overcoming."

 

Thursday, February 16, 2012

WORKOUT OF THE DAY:

For time:

Run 1 mile

30 Clean & Jerks(135/95) or 50 DB Clusters(35/20)

Run 1 Mile

 

 

Wednesday, February 15, 2012

Workout of the Day:

For time:

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

Sumo deadlift high pull(95/65)

Burpees

Row for calories or times 10 double-unders

OR

Strength: Overhead Squat 3 X 3 @ 90%, 1 X 12 @ 65%

6 X 8 Reverse hyper(hvy)

50 Wtd Box steps

100 Abs(sit-ups, ghd, roll-outs, v-ups, hollow rock)

1.5 mile time trial (run or row)

 

Tuesday, February 14, 2012

HAPPY VALENTINE'S DAY!

Workout of the Day:

5 Rounds, each for time with a 1:00 minute rest between:

7 Thrusters(50% BW)

12 Pull-ups

21 Sit-ups

Post all scores

Cash out: 30 Pistols & 10 each arm Turkish get-ups(44/26)

 

Monday, February 13, 2012

• Be sure to stop by our Pro Shop and check out the new jump ropes and don't forget to pre-order your new CF Pride t-shirts or ladies tanks

WORKOUT OF THE DAY:

Strength - Bench Press - 3 sets of 3 reps @ 90%, 1 X 12 @ 65%

5 X 5 strict pull-ups, ring dips, L pull-ups

Tabata Row

OR

As many rounds as possible in 16 minutes of:

200M Run

12 KB Swings(53/35)

12 Wall ball(20/14)

Cash out: 100 hands-release Push-ups