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October 16, 2018

CrossFit: 

Warm Up:
Partner Mobility
PA Snatch Warmup (3-4-5) x 3
Joint Mobility
Then
3-position Hang Snatch (Build)

Strength: Hang Power Snatch
Level 1: Technique
Level 2: Set of 3 (Build)

Partner WOD:
“Jen and Ross”
3500 m Row
*Rotate every 350m
100 Power Snatch (95/65)
*While partner is rowing

BodyFit: 262

Warm Up:
3rds
150m-200m-250m Row
10 Plate Touches (Build)
10/10 MB2T
8 Box Jumps

WOD:
For Time
100 Cal Row
100 Box Jump Over (24/20)
100 Ball Slams
100 Situps
*Broken up however you like*

 

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October 9, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
1rd Cindy
3 Power Cleans + 3 Jerks (Build to working weight)

WOD: “Athlete”
1- 10 Clean and Jerk (135/95)
1rd “Cindy”
*Cindy – 5 Pullups, 10 Puhups, 15 Air Squats

BodyFit: 261

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Singles
10 Kip Progression
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

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September 20, 2018

CrossFit: 

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup

Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

Cool Down: 5min

BodyFit: 256

Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees

WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees

Cool Down: 5min

Posted on

August 2, 2018

CrossFit:

Warm Up:
3rds
Hip Mobility
:10 SuperFriend +4 Thrusters (Build)
10/10 Getup Situp
10 KBS – American (AHAP)

WOD:
“Dos Diez”
10min AMRAP
100m Row *Add 100m each round*
5 Thrusters (115/85)
Rest 5min
10min AMRAP
100m Run
2/2 DB Snatch (50/35) *Add 2/2 each round*

BodyFit: 242

Warm Up:
5min Double Under Practice
Then
3rds
15 Pushups
10/10 Getup Situp
5 Athletic Burpees

WOD:
“The Ghost” courtesy of CFNE
6rds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders (3:1)
1:00 Rest

 

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July 17, 2018

CrossFit: 

Warm Up:
3rds
:20 HS Hold / 10 Shoulder Taps
10/10 ML Press
10 KBS – American (AHAP)
5 Box Jumps (30/24)

Strength:
4 x 8 HSPU
Max Height Box Jump
*On a 15min running clock*

WOD:
“Bunker”
3rds
20 Alternating DB Snatch (50/35)
10 Bupree Box Jump Over (24/20)
5 Wall Walks

BodyFit: 237

Warm Up:
500m Row
3rds
5 Scap Progression
10 Pushups
15 Air Squats

WOD:
5min AMRAP
14 Wall Balls
7 Calorie Row
7 Burpees
7 Pullups
Rest 4min
800m Run
Rest 4min
5min AMRAP
7 Pullups
7 Burpees
7 Calorie Row
14 Wall Balls

Posted on

May 29, 2018

A big thank you to all who made it in to participate in the Murph.  The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice.  It was great to see so many people working hard and great to get a chance to spend time afterwards enjoying each others company.

CrossFit and BodyFit 225:

*Today both WODs will be the same but please be smart with your intensity depending on how you feel after Murph.*

Warm Up:
Shoulder/Hip Mobility
8min WAMRAP
8/8 Bottoms Up KB Press
10 Air Squats
10 KBS – American
20 Double Unders /Practice

Trunk:
3rds
10/10 Standing Teapots
10/10 Russian Twists
10 V Up’s

WOD:
20min EMOM – :30 on :30 off
Min 1: KBS – Russian (AHAP)
Min 2: Box Jumps (24/20)
Min 3: DB Push Press (Moderate)
Min 4: Calorie Row
*This can be treated as an all out effort (I didn’t do Murph) or a recovery WOD (I did do Murph)

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

March 27, 2018

CrossFit:

Warm Up:
Overhead/Wrist Mobility
3rds
PA Snatch Warmup (Build)
100m Jog
3 position Snatch (Build)

Strength:
All Levels: Power Snatch
10 min EMOM
2 Power Snatch
*Add weight every 2 min*

WOD:
“Obstacle Illusion”
5rds
7 Snatch
14 KBS – Russian (AHAP)
200m Run

BodyFit: 207

Warm Up:
3rds
200m Row
10 Pushups
15 Air Squats

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

WOD:
5 Rounds
Every 4 minutes
18/12 Calorie Row
15 Wallballs (20/14)
200 m Run

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