Posted on

May 11, 2018

Warm Up:
Deadbugs 1:00 / 1:00 x 3
3rds
2/2 Seesaw Walk
8 Bent Over BB Row (Build)
8 Good Morning (Build)
5 Deadlift (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 1 (Build)
*No misses*

Choose Your Own Adventure:
WOD:
For Time:
50 Calories
50 Burpees
50 Ball Slams
*Movements can be done in any order*

Flex Sesh:
5rds
10 Rear Delt Flys
10 Plate Raise

Posted on

January 31, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:

Warmup:
3rds
:25 Nose to Wall HS Hold
10 Reverse Shrugs
10 Scap Depressions

Strength:
All Levels:
Strict Pullups – 4 x 6-8 reps
HSPU – 4 x 6-8 reps
*Add weight to pullups if necessary

WOD:
“Too Much”
8 Rounds
3 Wall Walks
10 DB Cleans (50/35)

BodyFit 077

Warm Up:
8min WAMRAP
10 Face Pulls
10 Pushups
5/5 MS Press
20 Walking Lunge

For Time:
4 Rounds
5 Burpees
5 Strict Pullups
5/5 DB Snatch (50/35)
5/5 DB Step Lunge
Rest 4 minutes
For Time
100 Calories – your choice
Rest 4 minutes
For Time
4 Rounds
5 Burpees
5 Strict Pullups
10 DB Snatch
10 DB Step Lunge

 

Posted on

January 3, 2017

CrossFit: 

Warm Up:
3rds
10 Scap Activation Drill
10 Kips/Kipping Practice
10 EB Press

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 3
*Goal is same weight as last push press from 12.13

WOD:
“Nunu”
15min AMRAP
10 S2OH (135/95)
10 T2B
10 Box Jump (24/20)

BodyFit: 069

Warm Up:
Get your chili warm – 5min

WOD:
For Time
1000m Row
60 Situps
40 Air Squats
20 Pullups
Rest 5min
For Time
50 Calories Bike
50 Burpees
Rest 5min
For Time
150 Double Unders
75 KBS – Russian (AHAP)

Posted on

November 8, 2016

CrossFit:

Warm Up:
3rds
PA Clean Warmup
10 Pillar to Plank Press
3 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Straight)
*Same weight as 3RM Strict Press

WOD:
“Taco Tuesday”
For Time
Buy In: 1,000m Row
30 Box Jumps
30 KBS – American (AHAP)
30 Clean and Jerks (115/85)

BodyFit: 054

Warm Up:
Ankle Circuit
3rds
20 Double Unders
20 Air Squats
20 Elevated Pushups

WOD:
For Time
50 Calories Rower
50 Calories AD
Rest 5min
For Time
50 Box Jumps
50 KBS – American
Rest 5min
For Time
50 Burpees
50 Ball Slams