Monthly Archives: March 2013

Friday 3-29-13

Back Squat – Find your new 1 rep max 315- blah then: 5 Rounds for time of: 400M Run 10 OH Squats(95/65) 30 Sit-ups 18:20

Posted in Crossfit Pride, Overhead squat, RUN, Situps, SQUAT | Leave a comment

Thursday 3-28-13

OPEN WOD 13.4 AMRAP in 7 minutes of: 3 Clean & Jerks(135/95) 3 Toes to bar 6 Clean & Jerks 6 Toes to bar etc., increasing each round by 3 reps each exercise. 75 reps

Posted in CLEAN, Crossfit Pride, JERK, Toes to bar | Leave a comment

Tuesday 3-26-13

Deadlift 1 RM 435 AMRAP in 15 minutes of: 20 Double-unders 10 Deadlifts(70% of your 1 rep max) 8 Bar-facing burpees 5 +20 Rx 305 lbs

Posted in Burpees, Crossfit Pride, DEADLIFT, DOUBLE UNDERS | Leave a comment

Monday 3-25-13

Push jerk 1 RM 255 Pr 4 Rounds for time of: 400M Run 12 DB Push Jerks 12 DB Lunges(each leg) 12 DB Wtd. Sit-ups 35 lb DBs 17:01 Rx

Posted in Crossfit Pride, Lunge, Push jerk, RUN, Situps, Uncategorized | Leave a comment

Friday 3-22-13

Back Squat – 3 @ 75%, 3 @ 80%, 3 @ 85% 225-265-275 After each set perform 10 Deficit deadlifts(135/95) then: 3 Rounds for time of: 290M Run 29 KB Swings(53/35) 29 Pull-ups 29 Double-unders 17:17 Rx

Posted in Crossfit Pride, DOUBLE UNDERS, Kettlebell, PULLUPS, RUN, SQUAT | Leave a comment

Thursday 3-21-13

“OPEN WOD 13.3” AMRAP in 12 minutes of: 150 Wall Ball(20/14) 90 Double-unders 30 Muscle-ups 244 reps 10:55 Rx

Posted in Crossfit Pride, DOUBLE UNDERS, MUSCLE UPS, Wall Balls | Leave a comment

Tuesday 3-19-13

Deadlift – 3 @ 75%, 3 @ 80%, 3 @ 85% 315/395/395 In between each set, perform 10 Back Squats(95/65) then: 4 Rounds of: 5 Deadlifts(115/75), 20 Double-unders 800m Run 4 Rounds of: 5 Deadlifts, 20 Double-unders 9:08 Rx (135)

Posted in Crossfit Pride, DEADLIFT, DOUBLE UNDERS, RUN | Leave a comment