Category Archives: Situps

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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Wednesday 9-11-13

Snatch – 70% – 1-1-1-1-1 135 Clean & Jerk – 75% 1-1-1-1-1, 80% 1-1-1 205-225 5 Rounds of: 30 secs. on, 30 secs off: Toes to bar then: “Annie” 50-40-30-20-10 Double-unders Sit-ups 6:45 rx

Posted in Clean and jerk, Crossfit Pride, DOUBLE UNDERS, Situps, Snatch | Leave a comment

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

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

Monday 7-8-13

WORKOUT OF THE DAY: OTM X 10: Even: 40M Prowler Push Odd: 10 Toes to bar rest as needed, then: 3 Rounds for time: 10 Squat Cleans(135/95) 15 Lateral bar hops 20 Wtd Sit-ups(45/25) 10:20 rx

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Thursday 7-4-13

AMRAP in 20 minutes of: 5 Pull-ups 10 Sit-ups 15 Double-unders(X 5 singles) 24 r + 11

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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

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

Posted in Crossfit Pride, KB swing, Situps | Leave a comment