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

“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

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!

-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

-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

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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.”

1 Power Snatch + 2 OHS

-then-

10 min AMRAP of:

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

_________________________________________________

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

Coache’s Choice

15 min on each exercise;

Snatch balance x 3 (no dip prior to drop)

High Hang Clean x 2 (knees bent, bar on thighs)

Hang Clean x 2 (at knee)

All to max

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-For those of you in need of a De-Load Day-

20 min easy effort row/jump rope/run + gymnastics play work.

-or-

Strength & Conditioning Recovery

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:

GHD Sit ups, 15 reps (extend knees aggressively) GHD Hip Extensions, 15 reps KB/DB Swings, 15 reps Bench Press, 15 reps Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

-This WOD comes from CrossFit Endurance