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

August 18, 2017

Warm Up:
Rack/Wrist Mobility
PA Clean Warmup x 2
3 position Squat Clean + 3 Thrusters (Build) x 3

Strength:
Cleans
Level 1: Technique / Heavy 3
Level 2: Heavy 1
*Not a RM test, work to heavy quality single*

WOD:
“The Leprechaun”
5min AMRAP
Cluster (115/85)
*Cluster – Squat Clean Thruster*