Monday 8/19/19

A. Snatch

2 RM

B. 6 min AMRAP

30 Double unders

10 DB Power Snatch (50/35)

5 C2B Pull-ups

Rest 3 min

6 min AMRAP

30 Double unders

10 DB Power Snatch (50/35)

5 C2B Pull-ups

Mike Pietragallo
Friday 8/16/19

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Mike Pietragallo
Thursday 8/15/19

Open Gym

-or-

Suggested WOD

20 min EMOM

5 rounds

1: Plyometric Push-ups

2: Plank Hold

3: Strict Pull-ups

4: Evil Wheels*

*Ab Wheel with a barbell & plates

Mike Pietragallo
Wednesday 8/14/19

“Champion”

In Memory of Becky Conzelman

2 rounds

25 HSPU

20 Deadlifts (135/95)

15 OHS (135/95)

10 Burpee Box Jump Overs

800m Run

Time cap: 30 min

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Mike Pietragallo
Monday 8/12/19

A. Shoulder Press

5-5-5

B. 3 rounds

21/15 cal Row

75 Double unders

right into

3 rounds

10 DB Squat Snatch (50/35)

12 Lateral DB Burpees

Mike Pietragallo
Friday 8/9/19

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

Mike Pietragallo
Thursday 8/8/19

Open Gym

-or-

Suggested WOD

For time:

200m Run

20 Hang Power Snatch (95/65)

200m Run

20 Push-press

200m Run

20 Hang Power Snatch

200m Run

20 Push-press

Mike Pietragallo
Tuesday 8/6/19

A. Bench Press

1 RM

B. 3 rounds

30 Double unders

200m Run

30 Double unders

20 Dumbbell Snatch (50/35)

30 Double unders

20 Box Jumps (20/14)

Mike Pietragallo
Monday 8/5/19

A. Deadlift

3-3-3

B. 4 rounds

12 Bar Facing Burpees

12 Chest to Bar Pull-ups

12 Power Cleans (115/75)

*Rest 2 minutes between each round

Mike Pietragallo
Friday 8/2/19

“Marco”

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

Post time to comments.

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U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Mike Pietragallo
Thursday 8/1/19

Calling all CrossFit Pittsburgh Spartans!

I have been contacted by the Spartan Race and asked to create a CrossFit Pittsburgh Team for the upcoming Spartan Stadion at PNC Park on Saturday, October 19th.

Email be directly (mike@crossfitpittsburgh.com) for a discount code to register with our Team.

Open Gym

-or-

Suggested WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.

Mike Pietragallo
Monday 7/29/19

We will be closed this weekend so that we may host a CrossFit L1 Course.

A. Front Squat

3-3-3

B. 6 rounds

12 Bar Facing Burpees

6 Front Squats @ 60% of 1 RM

2 Rope Climbs

Mike Pietragallo
Friday 7/26/19

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

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Mike Pietragallo
Wednesday 7/24/19

A. Jerk

5-5-5

B. For time

400m Sandbag Run

25 Burpees

50 Push-ups

75 Air Squats

400m Sandbag Run

75 Air Squats

50 Push-ups

25 Burpees

400m Sandbag Run

Mike Pietragallo
Tuesday 7/23/19

A. Thrusters

1 RM

B. Tabata Thrusters (65/45)*

*During odd-numbered sets hold at the bottom of the squat.

*During even-numbered rest intervals hold overhead.

C. 3 rounds

Max duration L-Sit

Mike Pietragallo