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September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

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June 25, 2018

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Hollow & Arch Hold
10 KBS – American (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.11.18*

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 KBS – American (53/35)
20 T2B
10 Burpees
*Compate to 6.26.17*

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June 18, 2018

Thank You to all the participants, volunteers, donors, etc. who helped make Weights for Wayne a huge success!  We raised $2000 in support of pancreatic cancer and had a blast doing it.  A big shout out to DJ and JC for doing such a great job organizing and preparing Alpha to be on point yesterday, great job!  Today is the last day to purchase a shirt from Custom Ink with proceeds going to our charity, https://www.customink.com/fundraising/weights-for-wayne .  Thank you again and we hope to make next year even bigger and better than Saturday.

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
5/5 Pillar with arm reach
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 6.10.18*

WOD:
“Light Tower”
Every 2:00 x 5
15 Thrusters (95/65)
30 Double Unders (3:1)

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May 24, 2018

CrossFit

Skill: Turkish Getup

Warmup:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 EB Thrusters

WOD:
“Mass & Matter”
20 min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 224

Skill:Turkish Getup

Warm Up:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 Goblet Squats

Partner WOD
100 -60-20
Wallballs (20/14)
Ball Slams
Situps
*200m Run
**One person works, one person runs

 

Posted on

May 7, 2017

Congratulations to all of the Pittsburgh Marathon participants from yesterday, it was a fun day with great people.  Team Alpha: Lucie “Lefty”, Lynn “L-Dawg”, Mel “Brown Brown, Scott, April
Team Beefy: Myself, Ben “Spags”, Dan “Hermano”, Scott “Bacon”, Danger
Jog “OG”, Gabi, Lauren, Hannah “HNB”, Nicole “Stitch”, John “Double Dab”, Jess and Kwad “Cool Ranch”

Warm Up:
Squat Prep
3rds
Wall Stretch
10 Pillar with arm reach
:10 Superfriend + 4 Thrusters
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 1 (Build)
*No misses*

WOD:
“Fireball”
For Time
75 Thrusters (95/65)
*100m every break*
*Add 100m each additional break*