Posted on

December 4, 2019

CrossFit

Warmup:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
10 Pushups
Then
3 x 3 position Power Snatch

Strength: Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Holy Minute, Batman”
5 Rounds
5 Snatch (75-80%)
10 Pushups
15 KBS (Russian AHAP)
Rest :60 seconds

BodyFit 276

Warm Up:
3rds
20 Double Unders / Practice
8/8 ML Press
10 KBS – American (Build)
:40 Plank with press (:10 intervals)

WOD:
7 min AMRAP
10/7 Assault Bike
10 DB Snatch (Alternate rounds)
20 DU (3:1)
Rest 4min
5min AMRAP
5,10,15….
Pushup
KBS – Russian (AHAP)
Rest 4min
7min AMRAP
15 Situps
15,30,45…
Double Unders (3:1)

 

Posted on

November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

Posted on

July 24, 2018

CrossFit:

Warm Up:
PVC Positions
EB Positions
3 – position Snatch (Build)
Overhead Mobility

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
12min EMOM
Even: 3 Power Snatch (~80%) + MR Lateral Hops
Odd: Rest
*Score is total Lateral Hops*

BodyFit: 239

Warmup:
5min Double Under Practice
Then
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps

WOD:
8min AMRAP
10 T2B
10 Box Jump (24/20)
100m Run
Rest 4min
6min AMRAP
125m Row
10 HRPU
Rest 4
50 Double Unders (3:1)
25 KBS – American (53/35)

Posted on

January 3, 2018

CrossFit:

Warm Up:
3 x PA Snatch Warmup
Snatch Mobility
3 x 3-position Snatch (Build)

Strength:
Power Snatch
All Levels: 1rep every :30 for 10min
*Same weight as 12.12.17*

WOD:
“Patagonia”
4rds
30 KBS – Russian (AHAP)
30 Mountain Climbers (L+R=1)
Top of every min: 2 Snatches

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
20-10-5
Rest 3min
10-5

Posted on

December 12, 2017

CrossFit: 

Warm Up:
3rds
PA Snatch Warmup
10 Kips/Kipping Practice
10 Tuck Jumps
3-position Snatch x 3 (Build)

Strength:
Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Pillow Fight”
For Time
50 DB Snatch (50/35)
40 Pullups
30 Box Jumps
20 T2B
10 Snatch (80% of heaviest set)

 

BodyFit: 173

Warm Up:
8min WAMRAP
25 Double Unders/Practice
:25 HS Hold
10/10 Single Arm Press
10/10 MB2T

WOD:
80-60-40-20 – Double Unders
40-30-20-10 – Cal Row
20-15-10-5 – HSPU

Posted on

January 24, 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:

Warm Up:
Wrist Mobility
3rds
PA Snatch Warmup
Partner Mobilty

Skill:
PVC Positions

Strength:
Level 1: Technique
Level 2: Power Snatch – Heavy 3
Then
2 every :30 for 5 minutes @90%

WOD:
“Quickie”
3 Rounds
10 Pullups
10/10 Dumbbell Snatch (50/35)

*10 minute Cap

BodyFit 075

Warm Up:
Dynmaic Warmup
Double Under Practice – 5min

WOD:
For Time
500m Row
50 Situps
500m Row
Rest 5min
7min AMRAP
30 Double Unders (3:1)
15 Box Jumps
Rest 5min
For Time
4rds
Farmers Carry (down and back)
20 KBS – Russian (AHAP)
10 Pullups

Posted on

October 25, 2016

CrossFit:

Warm Up:
Partner Mobility
PVC Positions
Then
3rds
30 Jumps
PA Snatch Warmup

Strength:
Power Snatch
Level 1: Technique
Level 2: 4,4,4,4 (Build)

WOD:
“Open 14.1”
10min AMRAP
30 Double Unders (3:1)
15 Snatch (75/55)

BodyFit:050

Warm Up:
4rds
10 Kips/Kipping Practice
10 Goblet Squats
10 Pushups
:30 Pillar Hold

WOD:
7min AMRAP
7 Burpees
7 Dumbell Thrusters
Rest 5min
7min AMRAP
7 Ball Slams
7 T2B
Rest 5min
7min AMRAP
7 Cal AD
7 Pullups

Posted on

January 7, 2014

First and foremost great work everybody.  Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months.  There will be a couple more tests this week and then we will be starting a new strength program next week, remember we all are better when we’re stronger.  Keep up the great work!

Strength: 

Snatch Complex

1 Hang Power Snatch

1 Power Snatch

1 OHS

WOD:

“Randy”

For Time

75 Power Snatch (75#)

*10min time cap.

 

Posted on

March 3, 2014

Saturday was a great day at the box!  Every participant of the nutrition challenge improved, and in most cases pretty drastically  I’m very excited for everybody in the gym and their desire to make positive changes and do the hard work that is necessary to reap the rewards.    A favorite saying of mine is “If you are facing the right direction all you need to do is keep moving”.  Well let’s keep moving.  

Strength:

Front Squat 3×5 (+5)

WOD:

Open 14.1

10min AMRAP

30 Double Unders

15 Power Snatch (75/55)

http://games.crossfit.com/workouts/the-open