Posted on

November 8, 2018

CrossFit and BodyFit: 270

Warm Up:
3rds
20 Double Unders / Practice
10 Scap Progression
15 Air Squats
Then
WOD Setup

WOD: “Filthy 50”
50 Box Jump (24/20)
50 Jumping pull-ups
50 KBS – American (53/35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (3:1)
*Compare to 9.7.17*

Posted on

April 6, 2017

CrossFit:

Warm Up:
3rds
:20 HS Hold
PA Clean Warmup
5 Clean & Jerk (Build)

Partner WOD:
“Hans and Franz”
Min 0-5 – G2OH (95/65)
Rest 1min
Min 6-11 – G2OH (115/85)
Rest 1min
Min 12-17 – G2OH (135/95)
Rest 1min
Min 18-23 – G2OH (155/105)
*Partner must hold HS

BodyFit: 096

Warm Up:
Heat Your Meat

WOD:

Filthy Fifty
50 Box jump, (24)
50 Jumping pull-ups
50 KBS – American (35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20)
50 Burpees
50 Double Unders (3:1)

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)