Category Archives: PUSHUPS

Monday 11-18-13

A. Review Back Squat mechanics, start warm-up at 40% B. Back Squat – 1×6 @ 65%, 1×6 @ 70%, 1×4 @ 75%, 1×4 @ 80% 185-225-245-275 C. 4 Rounds for time of: 10 Power Cleans(115/75) 12 HR Push-ups 15 KB … Continue reading

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Friday 9-20-13

WORKOUT OF THE DAY: A. Review Front Squat B. Front Squat – 15 minutes to establish a new 1 Rep Max 300 PR C. AMRAP in 15 minutes of: 1 Hang Squat Clean(115/75) 1 Round of Cindy(5Pull-ups, 10 Push-ups, 15 … Continue reading

Posted in CLEAN, Crossfit Pride, Front squat, PULLUPS, PUSHUPS, Rope climbs, SQUAT | Leave a comment

Monday 5-27-13

WORKOUT OF THE DAY: “Murph” For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run 38:56 rx no body armor From CrossFit.com: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed … Continue reading

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Friday 5-17-13

A. Back Squat – 5 @ 65%, 5 @ 75%, 5 @ 85%(based off of your 90% 1 rep max, on the last set go for max reps past the 5) 205-235-275×8 B. 5 Rounds for time of: 200m Run … Continue reading

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Monday 5-13-13

A. Bench Press – 5 @ 65%, 5 @ 75%, 5 @ 85% (% is 90% of your 1 rep max) 185-205-225 B. As many rounds as possible in 15 minutes of: 100M Sprint 5 Chest to Bar Pull-ups 10 … Continue reading

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Monday 4-29-13

WORKOUT OF THE DAY: A. 20 Turkish get-ups(10 each side) 44 lbs B. Thruster – 5 sets of 3 reps, adding weight each set(Men begin @ 75, Women begin @ 45, add 10# each set) 75-95-125-135-155 C. As many rounds … Continue reading

Posted in Crossfit Pride, DOUBLE UNDERS, PULLUPS, PUSHUPS, THRUSTER, Turkish get-ups | Leave a comment

Friday 4-26-13

A. 4 X 400M Run (rest 1 minute betweens efforts, post best time) 1:27-1:41-1:44-1:38 B. 3 Rounds for time of: 10 Wtd Sit-ups(45/25), 15 Box Jumps, 20 KB Swings(53/35), After each round perform 3 Rounds of “Cindy”(5 Pull-ups, 10 Push-ups, … Continue reading

Posted in Box jumps, Crossfit Pride, Kettlebell, PUSHUPS, RUN, SQUAT | Leave a comment