Category Archives: Burpees

Saturday 9-14-13

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

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Friday 9-6-13

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

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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

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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

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 7-29-13

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

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Monday 7-1-13

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

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