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April 4, 2018

Warm Up:
3rds
PA Clean Warmup
3 way Pillar Series (:30 / :15)
Hip/Rack Mobility
Then
3rds
3-position Hang Squat Clean    + 2 FS (Build)
*Hip / Hang / Low Hang*

Strength:
Squat Clean
All Levels: 10min EMOM
1 Squat Clean – add weight every 2min

WOD:
“The Crew”
5rds
1:00 Max Cal Row
2:00 Rest
*Score is total cals over 5rds*

Posted on

May 18, 2017

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert. Flex/Ext
10 Kips/Kipping Practice
PA Clean Warmup

Strength:
All Levels: Pistol Progression

WOD:
“Harry & Sally”
21-15-9
Squat Cleans (135/95)
Wall balls (20/14)
45 Pullups/each
*Must rotate every time you complete a set

BodyFit: 108

Warm Up:
Heat your meat

Hero WOD:
“Bradley”
10rds
Sprint 100m
10 Pullups
Sprint 100m
10 Burpees
Rest :30

Posted on

April 26, 2017

Warm Up:
Rack Mobility
PA Clean Warmup x 2
5-4-3-2 Hang Squat Clean (Build)
3-2-1 Squat Clean (Build)

Strength:
Squat Clean
Level 1: Heavy 3/Technique
Level 2: 5 x 1 (Build)
*Not a RM test, work to a challenging single

WOD:
10 EMOM
5 Cleans
15 Double Unders
*Clean weight should be 50-60% of heaviest single*

Posted on

February 17, 2017

Warm Up:
3rds
:25 Nose to Wall HS Hold
10 Scap Depressions
PA Clean Warmup
10/10 Partner Russian Twists

Strength:
All Levels
Strict Pullups & Strict HSPU – 4 x 5
*Add weight if necessary

WOD:
“Building Blocks”
21 Hang Cleans (115/95)
21 Rotational Ball Slams
15 Power Cleans (135/95)
15 Rotational Ball Slams
9 Squat Cleans (155/105)
9 Rotational Ball Slams
*Lateral Jumps x 2 between each round

Posted on

February 2, 2017

Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout.  Come enjoy and evening and meet others in the Pittsburgh CF community.

CrossFit:

Warm Up:
Wrist Mobilty
Shoulder DROM
2rds
PA Snatch Warmup
PA Clean Warmup

Partner WOD:
“Roethlisberger & Holmes”
6 min AMRAP
1, 2, 3, 4, 5…
Snatches (75/55)
*Each partner must complete each set of reps
10 min Rest
10 Rounds
10 Cals bike
5 Squat Cleans (135/95)
10 Push Jerks
*Alternate movements

BodyFit 078

Warm Up:
Get you chili warm

Trunk:
4rds
10 Straight Leg Lifts
:45 Plank

WOD:
For Time:
10 HSPU
20 DB Thrusters (50/35#)
30 K2E
40 Pullups
50 Burpees
60 KBS – Russian (50/35#)
70 Wallballs (20/14)
80 Double Unders (3:1)

Posted on

January 16, 2014

Today we’re going to retest another WOD from a few months ago, the Alpha 250.  Two ways this can be done: 1) retest exactly as last time (scales and all) and compare your times or 2) push past some of your past scales and see how your times compare.  In the second scenario your time may not be faster but if you’ve moved down to a smaller band, added heavier weight, etc. that is still PROGRESS and it shows you’re moving in the right direction.  Excited to see how this WOD looks 3 months later.

Strength:

Back Squat 3X5 @ 75%

WOD:

“Alpha 250”

 10 Squat Cleans (95/65)

20 Pullups

30 Pushups

40 Ground 2 Overhead

50 Double Unders

40 Situps

30 Back Squats (95/65)

20 Jerks (95/65)

10 Burpees