Posted on

January 11, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh!

CrossFit

Warmup:
Get Your Chili Warm
3rds
PA Clean Warmup (Build)
10 Plate Touches
10 Thrusters

Partner WOD:
“Hard Pass”
100 Cal Row
100 Deadlift (135/95)
80 Calorie Row
80 Hang Power Clean
60 Cal Row
60 Front Squats
40 Cal Row
40 Jerk
20 Cal Row
20 Clusters

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Calorie Assault Bike
Min 4: Rest

Posted on

January 10, 2018

CrossFit

Warmup:
Get Your Chili Warm
3rds
Bear Crawl/Crab Walk
10 Kips/Kipping Practice
10 KBS – American
5 Box Jumps (30/24)
3-position Clean x 3 (Build)

Strength:
Power Clean
All Levels:
10 min
1 @ :30 sec
*Same as 12.19.17*

WOD:
“Xena”
12 min AMRAP
5 Power Cleans (155/115)
9 C2B Pullups
13 Box Jumps (24/20)

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Max Cal Assault Bike
Min 4: Rest