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May 25, 2017

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CrossFit: 

Strength:
Strict Pullups
All Levels – 3 x Max Reps

WOD:
20min EMOM
Min 1: 5 Thrusters (95/65)
Min 2: 10 DB Snatch
Min 3: 15 Ball Slams
Min 4: 20 Shoulder Taps

BodyFit: 110

Warm Up:
Heat your meat

WOD:
4mins of work followed by 2mins of rest
KBS – American (53/35)
Box Jumps (24/20)
Ball Slams
DB Snatch
Wall Balls (20/14)

May 24, 2017

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CrossFit: 

Warm Up:
2rds
PA Clean Warmup
10 Ring Rows
10 BTN Push Press
Then
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Heavy Single
Level 2: 1RM – Go get a PR!

WOD:
“Hot Diggity Dog”
5rds
20 Cals – Your choice
10 DB Power Clean (50/35)
10 DB S2OH

Hump Day Pump:

5 x 50m Zercher/Keg Carry (AHAP)

Close Grip Bench Press – 40 reps for time (Same weight as last time)

5rds
10/10 Single Arm KB Press
Max Rep Dips

May 23, 2017

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CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Barbell Complex x 3

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: Heavy Single
*If weight feels good – go get it!  If not work to a manageable single

WOD:
“Vive La France”
10min AMRAP
10 Pullups
20 Situps
40 Double Unders (3:1)

BodyFit: 109 

Warm Up:
Ankle Circuit
3rds
40 Singles
5/5 Step Lunge
5 Ring Rows
5/5 MB to Toes

WOD:
For Time
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
Every 2min – 100m Sprint

May 22, 2017

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We’ll be testing some of our strength pieces this week so be ready to come in and move weight.  This is week is important since it shows us whether or not our training in working and you’re getting better.  Let’s go get some PR’s!

Warm Up:
Chubbs Sequence
3rds
:20 Goblet Squat Hold (Heavy)
5 Strict Pullups
4 Broad Jumps
5-4-3 Back Squat (Build)

Strength:
Back Squat
Level 1: 3RM
Level 2: 1RM
Go get a PR!

WOD:
“Amnesia”
5min AMRAP
Burpee Over Box

May 19, 2017

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Warm Up:
3rds
Deadbug :45
10 Weighted Good Mornings (Build)
6 Bent Over Barbell Row (Build)
3 Speed Deadlifts (Build)

Strength:
DeadLift
Level 1: 1 x 5 (+10)
Level 2: 5 x 1 (Build)
*Level 2 NO failed reps

Choose Your Own Adventure:

Flex Sesh:
4 Rounds
8 OH DB Tricep Extension
8/8 DB Bicep Curl (Alt)

WOD:
8 min  EMOM
Even: Max DU
Odd: Max Ball Slam

May 18, 2017

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CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert. Flex/Ext
10 Kips/Kipping Practice
PA Clean Warmup

Strength:
All Levels: Pistol Progression

WOD:
“Harry & Sally”
21-15-9
Squat Cleans (135/95)
Wall balls (20/14)
45 Pullups/each
*Must rotate every time you complete a set

BodyFit: 108

Warm Up:
Heat your meat

Hero WOD:
“Bradley”
10rds
Sprint 100m
10 Pullups
Sprint 100m
10 Burpees
Rest :30

May 17, 2017

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CrossFit:

Warm Up:
Overhead Mobility
PA Clean Warmup
Split Jerk Footwork
Barbell Complex

Strength:
Clean and Jerks
Level 1: Heavy 3 /  Technique
Level 2: 4 x 2 (Build)

WOD:
“Surfer on Acid”
3 Rounds
400m Run
21 Burpees
*Courtesy of CFNE

Hump Day Pump:

Front Squat 3 x 3 (Build)

Strict Press 3 x 7 (Build)

4rds
10 Front Plate Raise
6 Seated Incline DB Curls

May 16, 2017

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CrossFit:

Warm Up:
8min WAMRAP
25 Double Unders/Practice
4 :05 HS Hold :03 Eccentric
10 KBS – American (Heavy)

Strength:
All Levels: HSPU 4 x 6-8 reps

WOD:
“M.E. WORKIT”
1000m Row
3 Rounds
5 Wall Walks
10 BJ (30/24)
100 DU
3 Rounds
10 T2B
10 Ball Slams
800 m Run

BodyFit: 107

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 5min
For Time
10rds
10 Box Jumps
10 Ball Slams
Rest 5min
For Time
800m Run

May 12, 2017

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Reminder: Happy Hour tonight Patron in the Fox Chapel Plaza.  Happy Hour starts when you get there and ends when Doug says it ends!  Don’t forget the best tortilla chips in the area.

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 Kips/Kipping Practice
10 True Pushups
100m Jog

Strength:
DB Bench Press
All Levels: 5 x 5 (Straight)
*Compare to 4.21.17

WOD:
“Margaritas”
For Time
400m Run
10 C2B Pullups
300m Run
20 Burpees
200m Run
30 T2B
100m Run
40 Wall Balls