Category Archives: Burpees

Saturday 9-14-13

Posted on September 14, 2013 by murray_sd

Warm-up: Roll out, Stretch, Run 1 mile WOD: Split Jerk – 15 minutes to establish a 2 RM 255pr 5 X 5 – Snatch Pulls – 85%-90% 185 In teams of 2, complete the whole deck. Share the work, both … Continue reading →

Posted in Burpees, Crossfit Pride, Power clean, RUN, Situps, Snatch pulls, Split jerk | Leave a comment

Friday 9-6-13

Posted on September 7, 2013 by murray_sd

For time: 75 Wall Ball (20/14) 60 Pull-ups 45 Box Jumps (30/24) 30 Ring Dips 15 Burpees Time cap is 20 minutes 12:40 (24 in box) didn’t see 30″ box prescription

Posted in Box jumps, Burpees, Crossfit Pride, PULLUPS, Ring dips, Wall Balls | Leave a comment

Wednesday 8-28-13

Posted on August 30, 2013 by murray_sd

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

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

Monday 8-19-13

Posted on August 20, 2013 by murray_sd

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

Tuesday 8-13-13

Posted on August 16, 2013 by murray_sd

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

Posted in Burpees, Crossfit Pride, DEADLIFT, Front squat | Leave a comment

Monday 7-29-13

Posted on July 29, 2013 by murray_sd

WORKOUT OF THE DAY; Back Squat: (warm-up sets first) 1 x 8 – 65% 1 x 8 – 70% 1 x 6 – 80% 1 x 6 – 85% 185-225-250-265 After the sets, 50 Reverse Hypers, 50 GHD Sit-ups with … Continue reading →

Posted in Burpees, Crossfit Pride, KB snatch, RUN, Situps, SQUAT | Leave a comment

Monday 7-1-13

Posted on July 1, 2013 by murray_sd

WORKOUT OF THE DAY: Back Squat – 6X6 @ 70%, adding another 5 – 10 pounds this week ( work in 100 GHD sit-ups between sets, resting no longer than 2 minutes) 255 rest as needed, then: 5 Rounds for … Continue reading →

Posted in Burpees, Crossfit Pride, DEADLIFT, GHD, SQUAT | Leave a comment

Friday 6-28-13

Posted on June 29, 2013 by murray_sd

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

Monday 6-3-13

Posted on June 3, 2013 by murray_sd

A. Bench Press – 5 @ 40%, 5 @ 50%, 5 @ 60% 135-155-185 (Reminder: this week is our de-load week. The % is suppose to be low, do not overload) B. 5 Rounds for time of: 100M Sprint 30 … Continue reading →

Posted in Bench, Burpees, Crossfit Pride, DOUBLE UNDERS, Wall Balls | Leave a comment

Tuesday 5-28-13

Posted on May 29, 2013 by murray_sd

A. Bench Press – Find your new 1 Rep Max 295 B. As many rounds as possible in 15 minutes of: 5 Push Jerks(95/65) 10 Bar-facing Burpees 200M Run 6+15 reps rx

Posted in Bench, Burpees, Crossfit Pride, Push jerk | Leave a comment