Monthly Archives: June 2013

Friday 6-28-13

Back Squat – 6 X 6 @ 70% +10lbs 245 then: 3 Rounds of: 500M Row 15 Barbell Burpees 12 Deadlifts(185/135) 9 Toes to bar 13:17 rx

Posted in Burpees, Crossfit Pride, DEADLIFT, Row, SQUAT, Toes to bar | Leave a comment

Thursday 6-27-13

Swim 250 Rest 2 minutes Swim 500 Rest 3 minutes Swim 250 30 minutes approx. including rests which were about every length as well. Need work on swimming big time.

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Tuesday 6-25-13

Warm-up: Stretch, Row 250M, 10 HR Push-ups, 10 Shoulder Press with bar X 2 WORKOUT OF THE DAY: OTM X 10: 3 Push Press(135/95), Mtn Climbers until 40 sec. mark, rest 15 secs. Rest 3 minutes, then: For time 1 … Continue reading

Posted in Box jumps, Clean and jerk, Crossfit Pride, DOUBLE UNDERS, KB swing, PULLUPS, Push press, RUN, Situps, Snatch, Wall Balls | Leave a comment

Saturday 6-22-13

70 lb KB rest 2 minutes between tabatas: Tabata KB swings 10 Tabata KB snatch 7 Tabata KB goblet squat 5

Posted in Crossfit, KB snatch, KB swing, SQUAT, Tabata | Leave a comment

Friday 6-21-13

A. Skill: Review Front Squat B. Front Squat – 3 @ 80%, 3 @ 85%, 3 @ 90% x max reps(based on 90% of your 1 rep max) 215-225-235 x 6 **After each set 20 Back Extensions or supermans** C. … Continue reading

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Wednesday 6-19-13

A. Review sumo deadlift & front squat, 3 sets of 10 good mornings B. Deadlift(sumo stance) – 3 @ 80%, 3 @ 85%, 3 @ 90% x max reps 315-335-355 x 10

Posted in Crossfit Pride, DEADLIFT | Leave a comment

Tuesday 6-18-13

A. Skill: Good mornings – your coach will spend time with you teaching the proper mechanics of a weighted good morning & review the reverse hyper B. For time: 10-9-8-7-6-5-4-3-2-1 Box Jumps(24/20) Knees to Elbow DB Wtd Lunges(35/20) After each … Continue reading

Posted in Box jumps, Crossfit Pride, DOUBLE UNDERS, Knees to elbows, Lunge | Leave a comment