Posted on

May 8, 2018

CrossFit:

Warm Up:
Shoulder DROM
3rds
PA Clean Warmup (Build)
Lateral Hops
Rack Mobility
Then
3 position Hang Clean x 3 (Build)

Strength: Clean
Level 1: Technique
Level 2: Heavy 2

WOD:
“Hanging On”
10-1 Hang Power Clean
1-10 Lateral Hops (R+L=1)

BodyFit: 219

Warm Up:
500m Row
3rds
10 Feet Elevated Ring Rows
10/10 MB2T
10 KBS – American (Build)

WOD:
3rds
5min AMRAP
15 Ball Slams
15 Calorie Row
*Rest 3min

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 5, 2018

CrossFit:

Warm Up:
3rds
:45 Deadbug
PA Clean Warmup (Build)
10 Feet Elevated Ring Rows

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5

WOD:
“Grand Prix”
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*

BodyFit: 183

Warm Up:
Get Your Chili Warm

Trunk:
2rds
3-way Pillar Series
10/10 MB2T

WOD:
6rds
Min 1: Max Wall Balls
Min 2: Max Burpees
Min 3: Max Cal AB
Min 4: Rest

Posted on

December 14, 2017

CrossFit

Warmup:
3rds
10 Scap Depressions
5/5 Knee Hug Lunge Step
PA Clean Warmup

Strength:
Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary*
Odd: 5/5 Split Squats

WOD:
“Alvin, Simon, & Theodore”
Teams of 3
7 in AMRAP
50 Push Press (95/65)
50 Push Press (115/80)
50 Push Press (135/95)
Rest 3 Minutes
50 Front Squat (95/65)
50 Front Squat (115/80)
50 Front Squat (135/95)
Rest 3 Minutes
50 Hang Power Clean (95/65)
50 Hang Power Clean (115/80)
50 Hang Power Clean (135/95)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups


Posted on

August 17, 2017

CrossFit: 

Warm Up:
Chubbs Sequence
8min WAMRAP
:25 HS Hold
15 Air Squats
10 Kips/Kipping Practice

Strength:
All Levels
Pistols – 4 x 6-8
Pullups – 4 x 5
*Add weight if necessary*

WOD:
“Now We Go”
3rds
200m Run
21 Pullups
200m Run
15 T2B
200m
9 HSPU

BodyFit: 130

Trunk:
3rds
10/10 Russian Twists
10/10 Standing Teapots

WOD:
For Time
100 Wall Balls
80 Cal Row
60 Hang Power Clean (95/65)
40 Bar Facing Burpees
20 HSPU

Posted on

July 31, 2017

A couple testers this week! Let’s see if we’re stronger!

Warmup:
3rds
Wall Stretch
:10 Superfriend + 4 FS (Build)
10 Scap Depressions
3 position Hang Clean (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 RM
This is a test – go get a PR!

WOD:
“Pool Boy”
5 min AMRAP
5 Hang Power Clean (95/65)
5 Pullups

 

Posted on

October 13, 2016

CrossFit:

Warm Up:
3rds
:30 Nose to Wall HS Hold
PA Snatch Warmup

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

WOD:
“Seger”
For Time
15 Hang Power Snatch (95/65)
50 Double Unders (3:1)
15 Power Snatch (115/85)
50 Double Unders
15 Hang Power Cleans (135/95)
50 Double Unders
15 Power Cleans (155/115)

BodyFit: 047

Trunk:
3rds
10 Parnter Russian Twists
10/10 Standing Teapots

WOD:
Teams of 3
10,000m Row
*Partners rotate every 250m
*40min time cap