Posts Tagged ‘Pittsburgh’
August 24, 2017
CrossFit Warmup: 3rds :25 HS Hold 2 reps LB Primal Series :10 Table Top Hold 10 KBS – American Strength: All Levels Pistols 4 x (6-8) Dips 4 x (6-8) WOD: “The Traveler” Buy In: 200 m Suitcase Carry 10 Rounds 5 HSPU 10 KB Step Up 15 KBS – Russian Cash Out: 200 m…
Read MoreAugust 23, 2017
CrossFit Warmup: 3rds PA Snatch Warmup 10 True Pushups Then 3position Snatch + 3 OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Powerful” 5 Rounds 9 Power Cleans (135/95) 15 Hand Release Pushups 21 Air Squats 200 m Run Hump Day Pump: Weighted Good Mornings 4 x…
Read MoreAugust 22, 2017
CrossFit Warmup: Shoulder DROM 3rds 10/10 Single Arm Press 10 Kips/Kipping Practice 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 3 x 4 Straight *Add Weight WOD: “Coffee Press” 5 Rounds 8 T2B 8 DB Single Arm Press (R) 8 Box Jumps 8 DB Single Arm Press (L) *Rest…
Read MoreAugust 21, 2017
Warmup: 3rds 25 Double Unders/Practice 2/2 Knee Hug Lunge Step Vert Flex Ext 15 Elevated Pushups Strength: Walking Lunges All Levels: 4 x 8/8 *Add weight from last week* WOD: Courtesy of CFNE “The Ghost” 6 Rounds 1 min Calorie Row 1 min Burpees 1 min Double Unders 1 min Rest *Compare to 08/07/2016
Read MoreAugust 4, 2017
Warmup: 3rds 1:00 Deadbug 10 Ring Rows 10 KB Good Mornings 10-8-6 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 RM *This is a test – Go get a PR! Choose Your Own Adventure: A) Flex Friday: 3 Rounds 10 Bicep curl to Arnold Press Max Rep Straight arm Push…
Read MoreAugust 3, 2017
CrossFit Warmup: 5rds of “Cindy” Partner WOD: “Oyster and Sand” 1 Mile Run 50 Wallballs 50 Pullups 50 Burpees Calorie AB (100/75) 50 Burpees 50 Pullups 50 Wallballs 1 Mile Run *Partners alternate 400m runs *Work must be split 50/50 BodyFit 126: Warm Up: 5rds of “Cindy” Partner WOD: “Oyster and Sand” 1 Mile Run…
Read MoreAugust 2, 2017
Warmup: 3rds PA Clean Warmup 10 True Pushups 2/2 Knee Hug Lunge Step Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3RM – Go get a PR! *Compare to 2.22.17 WOD: “MAXED OUT” 5 Min AMRAP 400 m Run Max Clean and Jerk (95/35) 5 Min AMRAP 400 m Run Max Step…
Read MoreAugust 1, 2017
CrossFit: Warmup: Shoulder DROM 3rds Crab Walk – down & back 10/10 Single Arm Press 50m Shuttle (fast jog) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: Death by  15 M Sprint BodyFit 125 Trunk: 3rds 10/10 Banded Rotations 10/10 Standing Teapots Triathlon 50-40-30-20-10 Cal Row Cal…
Read MoreJuly 31, 2017
A couple testers this week! Let’s see if we’re stronger! Warmup: 3rds Wall Stretch :10 Superfriend + 4 FS (Build) 10 Scap Depressions 3 position Hang Clean (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 3 RM This is a test – go get a PR! WOD: “Pool Boy” 5 min…
Read MoreJuly 28, 2017
Warmup: Rack Mobility 2rds PA Clean Warmup 4 Athletic Burpees Then 3 position Hang Clean x 3 (Build) Strength: All Levels: Hang Clean 8 min EMOM 2 Reps at same weight as 07/13/2017 WOD: “Daily Double” 7 min AMRAP 7 Box Jumps (20/14) 7 Burpees 7 Power Cleans (115/85)
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