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Pride WOD

Announcements Normal class schedule tomorrow Saturday! All classes as regularly scheduled. See you for the WOD! CrossFit Twenty Pound Hammer – CrossFit Metcon Marsha (AMRAP – Rounds [...]

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06212018

Announcements Normal class schedule tomorrow Saturday! All classes as regularly scheduled. See you for the WOD! CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Weight) E3M x 6 sets: [...]

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06182018

Announcements SATURDAY JUNE 23rd – 7AM and 8AM CLASSES ONLY! Gym will close immediately after the 8AM class. Limited schedule as Monica will be at a seminar learning how to help all of you [...]

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Swolstice

Announcements SATURDAY JUNE 23rd – 7AM and 8AM CLASSES ONLY! Gym will close immediately after the 8AM class. Limited schedule as Monica will be at a seminar learning how to help all of you [...]

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06142018

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Weight) EMOM15: Min 1 = 40 DUs Min 2 = 4 power cleans* Min 3 = 10 bar facing burpees Right into part B (no rest in between). * [...]

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06132018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A1: Bench Press (5×5-7; rest 1 min.) A2: Rope Climb (5xmax in 1 min.; rest 1 min.) A3: Strict Knees to Elbow (5xmax unbroken; rest [...]

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06122018

CrossFit Twenty Pound Hammer – CrossFit Metcon Triple 1.5s (Time) For time: 1500m row 150 DUs 1.5 mile run RX+ = Triple 3’s (see below) *30 minute cap. Triple 3’s (Time) For [...]

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06112018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5,3,1,5,3,1; rest 3+ minutes) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP7: 9 pull ups 18 wall balls (20/14) [...]

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06092018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) In teams of 2, 1 person working at a time: 150 cal. row 100 burpees 50 STO (135/95) RX+ = 200 cal. row, 150 burpees, 75 STO

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06082018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Weight) 6 rounds NFT: Back rack walking/reverse lunge x 5-7/leg, alternating (from rack) GHD sit up x 10-15 Sled push x 100 ft. fast [...]

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06072018

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Strict Handstand Push Up (EMOM6: 30 sec. max strict HSPU, 30 sec. rest) Scale to pike push up w/ feet on box. B: Handstand Push-ups [...]

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06062018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (Build to a 1RM from the ground) Metcon B: Metcon (Time) 5RFT: 3 FS @ 80% of “A” 15 American swings [...]

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06052018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A1: Ring Rows (4×6-10 AHAP @11×1 – add weight! Make these hard.) A2: Turkish Get Up Sit Up (4×4-6/side) Metcon B: [...]

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06042018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Snatch (Build to a heavy single in 10-15 minutes) Metcon B: Metcon (Time) For time: 2 rounds of 10 snatches @ 65% 12 bar facing [...]

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06022018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) With a partner, 1 person working at a time, AMRAP24: 50 wall balls (20/14) 40 BJSD (24/20) 30 toes to [...]