Monthly Archives: August 2013

Wednesday 8-28-13

Mile run and some light squat work then 3 Rounds for time of: 15 Hang Power Cleans(135/95) 15 Burpees 4:54 rx SKILL: Handstand Walk – 10 minutes of practice on the clock Advertisements

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Monday 8-26-13

Back Squat: 1 x 5 – 70% 1 x 5 – 80% 1 x 2 – 85% 1 x 3 – 90% 1 x1 – 100% 235-275-285-305×2-335(f) then: 4 Rounds for time of: 6 Deadlifts(75% of your 1 rep max)-325 … Continue reading

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Tuesday 8-20-13

Front Squat: 1 x 5 – 65% 1 x 4 – 75% 1 x 4 – 80% 1 x 4 – 80% Cleaned from floor 195-225-235-235 then: AMRAP in 10 minutes of: 5 Squat Cleans(135/95) 7 GHD Sit-ups 10 Pull-ups … Continue reading

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Monday 8-19-13

WORKOUT OF THE DAY: Back Squat: 1 x 6 – 70% 1 x 6 – 80% 1 x 3 – 90% 1 x 2 – 95% 235-275-300-320(1-1) then: 5 Rounds for time of: 510M Run(400M +100M +run into the gym … Continue reading

Posted in Burpees, Crossfit Pride, DEADLIFT, DOUBLE UNDERS, Hanstand pushups, RUN, SQUAT | Leave a comment

Friday 8-16-13

Front Squat: 1 x 5 – 60% 1 x 5 – 65% 1 x 5 – 70% 1 x 5 – 70% Cleaned from the ground 185-195-205-205 then: For time: 12-9-6 Thrusters(135/95) Chest to bar pull-ups 4:30 rx

Posted in Chest to bar pullups, CLEAN, Crossfit Pride, Front squat, THRUSTER | Leave a comment

Tuesday 8-13-13

Front Squat: 1 x 5 – 70% 1 x 4 – 80% 1 x 3 – 85% 1 x 4 – 90% 215-235-255-265×2 then: For time: 21-15-9 Deadlift(225/155) Bar facing burpees 5:23 rx

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Monday 8-12-13

WORKOUT OF THE DAY: Back Squat: 1 x 8 – 65% 1 x 6 – 75% 1 x 4 – 85% 1 x 4 – 90% 215-250-285-300 then: AMRAP in 15 minutes of: 3 Power Cleans(155/105) 1 Rope Climb(NO FEET) … Continue reading

Posted in Crossfit Pride, Power clean, Rope climbs, RUN, SQUAT | Leave a comment