Posted on

December 6, 2017

CrossFit

Warmup:
3rds
20 Double Unders/Practice
10 Kips/Kipping Practice
10 Pushups
3 position Hang Squat Cleans (Build)

Strength:
Hang Squat Cleans
Level 1: Technique
Level 2: Heavy 3

WOD:
“Abe the Axe”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
HRPU
C2B
20 Double Unders

9:30 AM BodyFit Canceled 12/06/2017

Posted on

May 12, 2017

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

Posted on

March 10, 2017

FNL at Rising Six CF in Plum.  Train pulls out of Alpha at 5:30pm.  For anybody unable to make it tonight we will hold the Open workout tomorrow morning at 10am come #GETIT then!

Warm Up:
Get you chili warm
Shoulder Mobility
Hip Mobility

WOD:
“Cindy-ish”
Insprired by CF Linchpin
20min AMRAP
7 C2B Pullups
9 Push Press (75/95)
11 Wall Balls (20/14)

Posted on

November 1, 2016

CrossFit:

Warm Up:
Partner Mobility
PA Clean Warmup x 3
3 – position Clean x 3 (Build)

Strength:
Cleans
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, perfect reps

WOD:
12min EMOM
2 Hang Power Cleans (135/95)
2 Power Cleans
8 Situps

BodyFit:

WOD:
From CF Linchpin 10.24.16
100 Calorie Row
90 Wall Balls (20/14)
80 Calorie Row
70 Burpees
60 Calorie Row
50 T2B
40 Calorie Row
30 HSPU
20 Calorie Row
10 Bar Muscle up/C2B Pullups