A. Bent Over Row
10-10-10-10-10
B. 20 min AMRAP
20 Power Snatches (95/65)
15 T2B
10 Burpee to plate
5 Bar Muscle Ups
A. Warm up to a heavy Squat Clean
B. For time
10-20-30-40-50 cal Row
10-8-6-4-2 Squat Cleans*
*Squat Clean weight (115/75, 135/95, 155/105, 165/115, 185/135)
A. Drop Snatch
Build to a heavy 3 rep
B. "Isabel"
30 Snatches for time (135/95)
C. Optional Check-out
4x400m run
rest 1.5 min between attempts
Open Gym
-or-
Suggested WOD
A. Split Squats
10-10-10
B. 20 min AMRAP
50 Double unders
40 Lunges
30 Pistols
20 Atomic Sit-ups with a plate (35/25)
10 HSPU
A. Every 90s for 9 min
3 Squat Cleans + 2 Front Squats
(same weight for all sets)
B. Tabata (16 min total, alternating movements)
T2B
Push-ups
Power Cleans (115/75)
KBS (1.5/1)
A. 8 min EMOM
2 Push press + 1 Push jerk
B. 5 rounds*
10 Burpees Over the Bar
10 Push-Press (115/75)
10 Burpees Over the Bar
10 Overhead Squat
10 Burpees Over the Bar
10 Push-Jerk
*30 min time cap
A. Build to a heavy complex:
5 Deadlifts
4 Power Cleans
3 Hang Squat Cleans
2 Push -Jerks
1 Thrusters
B. 3 rounds
800m Run
10 Ring Muscle-ups
Saturdays at CrossFit Pittsburgh
CrossFit Pittsburgh Grinder PT
The definition of "Grinder" is the concrete-asphalt area at BUD/S where the students do their calisthenics workouts. It is surrounded by Pull-up bars, Dip bars and the Instructor's, Training Officer, and Commanding Officer's offices.
You have the constant feeling of always being watched while you are on the "Grinder." So, put out hard, count loud, and cheer your class through the workout.
AND DON'T CHEAT!
“Hotshot 19”
6 Rounds:
30 Air Squats
19 Power Cleans 135# M/95# W
7 Strict Pull Ups
400M Run
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.
Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters
Men: 115-lb. clean
Women: 75-lb. clean
Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters
Men: 75-lb. clean
Women: 55-lb. clean
Open Gym
-or-
Suggested WOD
A. Deadlift
15-10-5-1-5-10-15
Start at 70% 1 rm and work up
B. "Rambo Row"
First Blood: 2000m Row
4 min rest
First Blood Part 2: 1000m Row
2 min rest
Rambo 3: 500m Row
A. Hang Squat Clean
5 RM
B. 4 rounds
15 HSPU
20 Box jumps (24/20)
400m Run
A. 10 min EMOM
2 Push-Jerk + 1 Split Jerk
B. 20 min AMRAP
50 Double unders
40 Wallballs
30 Burpees
20 Shoulder 2 Overhead (95/65)
10m Handstand Walk
A. Back Squat
10-10-10
B. 5 rounds
8 DB Snatch (50/35)
10 Alternating Pistols
12 V-ups with a plate (25/15)
How to avoid heart disease, death and misery:
Greg Glassman's Pyramid
"Moszer"
9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lb)
*Wear a weight vest (20/14 lb)
In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.
Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.
The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer's honor on Saturday, February 20, 2016.
Open Gym
or
Suggested workout
3-2-2-1-1-1-1
Weighted Dip
Bench Press
Turkish Get-up
A. Build to a heavy 3 rep Deadlift,
-then-
Max reps at 75% of today's 3rm
B. 12 min AMRAP
3 Bar Muscle-ups*
6 front squats (135/95)
9 deadlifts (135/95)
*Scale: 3 C2B + 3 Ring Dips or 3 Pull-ups + 3 Box Dips
A. Push Press
3-3-3-3-3
B. 3 rounds
15 DB Bent Over Rows (50s/35s)
15 Weighted AbMat Sit-ups (50/35)
15 BD Swing (50/35)
100m Farmer's Carry (50s/35s)
A. 1 RM Curtis P
B. 4 rounds
12 Thrusters (95/65)
6 Burpees
12 Front rack lunges (95/65)
6 Burpees
