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January 17, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees
10 DB Clean (build to working weight)
10 DB Reverse Lunge (build to working weight)

WOD:
10-20-30-20-10
DB Clean**
DB Reverse Lunge* 10-10-10-10-10 Burpees
**2 DB’s
*1 DB

CrossFit:

Warm Up:
Glute/Low back/Shoulder Prep
3 rds (10:00 cap)
5 Burpees
5 DB Floor Press (Build)
1 PA Clean Complex (Build)

Strength: Floor Press
4 x 8 (Build)

Choose Your Own Adventure

WOD:  
10 Squat Cleans (155/115)
10 Burpees
10 Power Cleans
10 Burpees
20 Deadlift
10 Burpees
10 Power Cleans
10 Burpees
10 Squat Cleans

Flex:
3 rounds
10/10 Hammer Curls (Build)
20 Hex Press (Build)
20 Banded Tricep Extensions

Posted on

January 1, 2020

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead.

Warm Up:
Chili Warm (3:00 min AB/Rower/Jump Rope)
10min WAMRAP
10 Scap Progression (Depression -> Kipping Practice)
5/5 Knee Hug Lunge Step
10 Squat Progression (Air -> EB FS -> EB Thruster)
10 Deadlift (Build)
Double Unders / Practice

WOD: “20/20”
2rds
20 Deadlifts (95/65)
20 Wall Balls (20/14)
20 DB Cleans (50/35)
20 Pushups
20 BB Front Rack Lunges
20 Pullups
20 DB Squats
20 Situps
20 Thrusters
20 Double Unders (3:1)
*DB movements done with 2 DBs*

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November 12, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

Partner WOD:
20min AMRAP
10 DB Cleans (50/35)
5/5 Rotational Ball Slams
10/7 Cals AB
Optional Finisher: Accumulate 30/30 MB2T

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

WOD:
30 DB Cleans
15/15 Rotational Ball Slams
30/21 Cals AB
Rest 4min
2rds
15 Pullups
15 DB Lunge
15/10 Cals AB
Rest 4min
3rds
10 Devil Press
10/7 Cals AB

Barbell

Push Press 5×5 Build
Single Arm Alt DB Bench 4×10
DB Curtsy Lunge 4×8/8
Superset 4x:
15 Barbell Curl
MR Overhead Tricep Ext
Trunk: Flutter Kick 4rd tabata

Posted on

November 8, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Single Arm DB Suitcase Deadlift
10 Tuck Jumps
10 Bent Hollow Pulses

WOD:
25-20-15-10-5
DB Cleans (50/35)
5-10-15-20-25
Box Jumps
15-15-15-15-15
Situps

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Banded Quadruped Thoracic Rotation
10 Tuck Jumps
5 KB Kang Squat
3-5 Squat Clean (build each round)

Strength: Squat Clean
Level 1: Technique
Level 2: Find a Heavy 3

Choose Your Own Adventure:
WOD:
15 Power Clean (135/95)
5 Box Jumps (30/24)
10 Pw. Clean (185/125) 10 Box Jumps
5 Pw Clean (225/155) 15 Box Jumps

Flex:
SuperSet Pump 3x:
20 Empty Bar Reverse Curls
25 Banded Tricep Extentions
Then
2 Rounds:
10 DB Shrugs (HEAVY)
10 DB Hang Cleans (HEAVY)
*Use same dumbbells for shrugs and hang cleans*

Posted on

October 31, 2019

CrossFit

Warm Up:

Run/Row/AB/DU
EMOM 9:00
1) 10-15 Tuck Jumps
2) 12-15 Banded Front Rack Squats
3) 5 x :3-:5 Chin over bar or Ring Row Iso holds (Chinup Grip)

Strength: SuperSet 4x
6 BB Front Rack Lunges
6 Chinups (Scale: Toe Assist)

WOD: “This is Halloween”
7rds
7 Burpee BJ Over (24/20)
7 Thrusters (95/65)
7 Pullups
*15min cap*
**Compare 11.2.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 12-15 Banded Thrusters
2) 10-15 Tuck Jumps
3) 10-15 Dual DB Suitcase Deadlift

Partner WOD: “Monster Mash”
21-15-9-9-15-21
Thrusters (95/65)
Box Jumps
DB Cleans (40/25)
Finisher: Accumulate 30 Straight Leg Lifts & 30/30 Russian Twists

Barbell

Hang Clean – Heavy Single then 60% of Single for MR
Landmine rows 4×10 (Build)
Lateral Raise 4×10 (half/full)
SuperSet 4x:
a) 25 Russian Swing
b) 25 Situps

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October 9, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) 100 m Run
2) :30-:45 DB Sumo DL Pulses
3) 10-15 Banded Hollow PullDown

WOD:
100-200-300-400-500m
Run 5-10-15-20-25
DB Cleans (50/35)
Pull-ups
*20min Cap*

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Banded Hollow PullDown
2) 10-15 Scap Push-ups
3) 8-12 Low Hang Muscle Clean

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5 RM – Go get a PR!

WOD:
12min AMRAP
3,6,9,12…
T2B
DB Clean (50/35)
100m Run

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October 2, 2019

QuickFit

Warm Up:
EMOM 8 mins:
1) 100m Run
2) 10 DB Goblet Squat
3) 10 DB Good Mornings
4) 20m/arm DB OH Carry

WOD:
15min AMRAP
3, 6, 9, 12….
DB Cleans (50/35)
Single Arm DB Squat
50, 100, 150, 200m Run

CrossFit

Warm Up:
400m RUN
THEN- EMOM 12mins:
1) 10 Prone PVC Lift offs
2) 8/8 Half kneeling Single arm DB OH Press
3) 20m/arm DB OH Carry
4) 8 muscle cleans

Strength: Power Cleans
Level 1: Technique
Level 2: 5 x 4 (Build)
*Must be touch and go*

Partner WOD:
400m Run
20 G2OH (95/65)
300m Run
20 G2OH (115/85)
200m Run
20 G2OH (135/95)
100m Run
20 G2OH (155/115)

Posted on

July 2, 2019

CrossFit

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:15 Table Top Stretch
10 Ring Rows (Underhand)
5/5 Reverse Lunge to High Knee

Strength:
15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Rows (underhand)

WOD: “Dealer’s Choice”
Buy-in: 500m Row or 100 DU (3:1)
30 – 20 – 10
DB Cleans (50/35)
5/5 – 10/10 – 15/15
DB Step Ups
Cash-Out: 100 DU (3:1) or 500m Row
*Cash out must be the opposite of the buy-in

BodyFit 331

Warm Up:
Ankle Circuit
10min WAMRAP
20 Double Unders / Practice
10 KB High Pull
:30 Side Pillar (R&L)
5/5 Reverse Lunge to High Knee

WOD:
Buy-in: 100 DU (3:1)
40 – 30 – 20 – 10
Cal Row
DB Clean
DB Step Ups
Cash-out: 100 DU (3:1)

Optional Finisher:
Accumulate 50 Evil Wheels

Posted on

October 30, 2018

CrossFit:

Warm Up:
5min Double Under Practice
3rds
5 Burpee Walkups
5 Box Jumps (AHighAP)
5 Hang Cleans (Build)
5 Strict Press

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD: “Price Match”
For Time
50 Hang Power Clean (135/95)
50 Burpee Over Bar
150 Double Unders (Lateral Hops)

BodyFit: 267

Warm Up:
3rds
25 Double Unders / Practice
10/10 ML Press
10 Kips/Kipping Practice
10 KBS – American (Build)

WOD:
4rds
10 DB Cleans (AHAP)
10 DB Burpees
Rest 5min
3rds
10 DB Snatches – R(AHAP)
10 Single Arm DB Press – R
10 DB Snatches – L
10 Single Arm DB Press – L
Rest 5min
2rds
100 Double Unders (3:1)
25 T2B

 

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