Back Squat

Find 10 Rep Max

-then-

3 rounds for time of:

10 Deadlifts (225/155)
20 T2B
30 Double unders
20 OH Lunges (45/25)
10 HSPU

Rest

Then accumulate 3 minutes in an L-hold

Next Monday, 27 May is Memorial Day.  There will be ONE WOD ONLY at 10:00 AM.

Come out and join us as we Honor those who have fallen with Memorial Day Murph.

Bring the kids and let them join us.  ”SMurph” will be a scaled down WOD that they can do with you.

Rest Day

_________________________________________________

Great work at the Patriot Games yesterday!

Claire, Mindy, Chris and Michael represented our Box well.  Thanks to all who came out and spent a beautiful day with us at RAW Training.

While we welcome first timers to try out our Program at 9:00 AM our Coaches train from 7:00 – 9:00 on Saturday mornings.

At 9:00 AM we’re all yours and we will answer all of your questions and get you started then.

_________________________________________________

The Saturday 9:00 AM WOD is the only time of the week available to first timers.  

It’s very difficult to integrate a “newbie” into our regularly scheduled WODs.  That time is for our Athletes.  For a “newbie” to try to keep up with the movements, etc. a Coach will be taken away from our Athletes.  This is neither fair nor practical.  We appreciate your enthusiasm.  If you want to join us set up and On Ramp and we’ll be glad to get you started.

Thank you,

CrossFit Pittsburgh Coaches

_________________________________________________

9:00 AM Open WOD

10:00 AM WOD

Hero WOD Friday

“Michael”

Three Rounds for time of:

Run 800 m

50 x Back Extensions

50 x Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005

Oly Thursday

2 x Max effort High Hang Snatch (from the hip, knees bent)
2 x Max Low Hang Snatch (from the knee)
5 x Snatch Pulls (120% of max snatch)
The snatch pulls won’t go very high.  Just working on hip and leg explosion.

Also, for those of you who didn’t already know, in addition to Thursday being “Oly Thursday” it’s also “Short Shorts” Thursday!

Find 1 RM Clean & Jerk

-then-

400 m Run with 25# plate
30 Burpees
30 Wall Balls
30 Double unders
30 Pull-ups
30 Dips
400 m Run with 25# plate

Find 2 RM Back Squat

-then-

800 m Run

3 Rounds for time of:

5 Clean & Jerk (135/95)
10 T2B

800 m Run

3 rounds for time of:

5 Power Snatch (135/95)
10 Pistols

_________________________________________________

Over the past couple weeks while I watched our Athletes crush one PR after another (especially our girls) I couldn’t get this scene out of my head.  Pay particular attention at 1:42.

“Clearly, you don’t know our women.”

In 20 min work to max of:

1 Power Snatch + 2 OHS

-then-

10 min AMRAP of:

7 Burpee BJ (24/20)
5 Front Squats (135/95)
1 Muscle-up