Posted on

May 10, 2018

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
Kips/Kipping Practice
5 Box Jumps (Build)
:20 Nose to Wall HS Hold

WOD:
“Focker’s Shins”
1000m Row
3 Rounds
5 Wall Walks
10 Box Jumps (30/24)
100 Double Unders (3:1)
3 Rounds
10 T2B
10 Ball Slams
800 m Run
*Compare to 5.16.17*

BodyFit: 

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 4min
For Time
10rds
10 Box Jumps
10 KBS – American (AHAP)
Rest 4min
For Time
800m Run

Posted on

May 16, 2017

CrossFit:

Warm Up:
8min WAMRAP
25 Double Unders/Practice
4 :05 HS Hold :03 Eccentric
10 KBS – American (Heavy)

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

WOD:
“M.E. WORKIT”
1000m Row
3 Rounds
5 Wall Walks
10 BJ (30/24)
100 DU
3 Rounds
10 T2B
10 Ball Slams
800 m Run

BodyFit: 107

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 5min
For Time
10rds
10 Box Jumps
10 Ball Slams
Rest 5min
For Time
800m Run

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