Posted on

January 3, 2018

CrossFit:

Warm Up:
3 x PA Snatch Warmup
Snatch Mobility
3 x 3-position Snatch (Build)

Strength:
Power Snatch
All Levels: 1rep every :30 for 10min
*Same weight as 12.12.17*

WOD:
“Patagonia”
4rds
30 KBS – Russian (AHAP)
30 Mountain Climbers (L+R=1)
Top of every min: 2 Snatches

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
20-10-5
Rest 3min
10-5

Posted on

December 12, 2017

CrossFit: 

Warm Up:
3rds
PA Snatch Warmup
10 Kips/Kipping Practice
10 Tuck Jumps
3-position Snatch x 3 (Build)

Strength:
Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Pillow Fight”
For Time
50 DB Snatch (50/35)
40 Pullups
30 Box Jumps
20 T2B
10 Snatch (80% of heaviest set)

 

BodyFit: 173

Warm Up:
8min WAMRAP
25 Double Unders/Practice
:25 HS Hold
10/10 Single Arm Press
10/10 MB2T

WOD:
80-60-40-20 – Double Unders
40-30-20-10 – Cal Row
20-15-10-5 – HSPU

Posted on

January 24, 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:

Warm Up:
Wrist Mobility
3rds
PA Snatch Warmup
Partner Mobilty

Skill:
PVC Positions

Strength:
Level 1: Technique
Level 2: Power Snatch – Heavy 3
Then
2 every :30 for 5 minutes @90%

WOD:
“Quickie”
3 Rounds
10 Pullups
10/10 Dumbbell Snatch (50/35)

*10 minute Cap

BodyFit 075

Warm Up:
Dynmaic Warmup
Double Under Practice – 5min

WOD:
For Time
500m Row
50 Situps
500m Row
Rest 5min
7min AMRAP
30 Double Unders (3:1)
15 Box Jumps
Rest 5min
For Time
4rds
Farmers Carry (down and back)
20 KBS – Russian (AHAP)
10 Pullups

Posted on

October 25, 2016

CrossFit:

Warm Up:
Partner Mobility
PVC Positions
Then
3rds
30 Jumps
PA Snatch Warmup

Strength:
Power Snatch
Level 1: Technique
Level 2: 4,4,4,4 (Build)

WOD:
“Open 14.1”
10min AMRAP
30 Double Unders (3:1)
15 Snatch (75/55)

BodyFit:050

Warm Up:
4rds
10 Kips/Kipping Practice
10 Goblet Squats
10 Pushups
:30 Pillar Hold

WOD:
7min AMRAP
7 Burpees
7 Dumbell Thrusters
Rest 5min
7min AMRAP
7 Ball Slams
7 T2B
Rest 5min
7min AMRAP
7 Cal AD
7 Pullups

Posted on

March 3, 2014

Saturday was a great day at the box!  Every participant of the nutrition challenge improved, and in most cases pretty drastically  I’m very excited for everybody in the gym and their desire to make positive changes and do the hard work that is necessary to reap the rewards.    A favorite saying of mine is “If you are facing the right direction all you need to do is keep moving”.  Well let’s keep moving.  

Strength:

Front Squat 3×5 (+5)

WOD:

Open 14.1

10min AMRAP

30 Double Unders

15 Power Snatch (75/55)

http://games.crossfit.com/workouts/the-open 

Posted on

January 7, 2014

First and foremost great work everybody.  Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months.  There will be a couple more tests this week and then we will be starting a new strength program next week, remember we all are better when we’re stronger.  Keep up the great work!

Strength: 

Snatch Complex

1 Hang Power Snatch

1 Power Snatch

1 OHS

WOD:

“Randy”

For Time

75 Power Snatch (75#)

*10min time cap.