From all of us at CrossFit Pittsburgh we wish you all a Merry Christmas!
12 Days of Christmas 2.0
Check out our friend Eddie Ifft and the WODcast Podcast!
1 HSPU
2 KB/DB 1 Arm OHS (1.5/1 -or- 55/35)
3 Pull-ups
4 Alternating KB/DB Snatch (1.5/1 -or- 55/35)
5 Ring Dips
6 Sit-ups
7 KBS (1.5/1)
8 Wallballs
9 Double unders
10 Box Jumps
11 K2E
12 400m Run/500m Row/750m AirDyne*
*On the 12th Day of Christmas you do EITHER the Run/Row/Bike ONE TIME. Not 12.
Holiday Schedule:
Monday 12/24 Christmas Eve 10:00am WOD ONLY
Tuesday 12/25 Christmas Day CLOSED
Wednesday 12/26 CLOSED
Monday 12/31 10:00am ONLY
Tuesday 1/1 CLOSED
Please check our calendar on Wodify or here on the site for changes to our daily schedule over the following week.
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Post time to comments.
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Open Gym
-or-
Suggested WOD
21-15-9
Ring Dips
T2B
Deadlift (185/135)
A. 3 min AMRAP
21 OHS (95/65)
21 Lateral burpees
Max Calorie Row
-rest 3 min-
18 OHS (115/80)
18 Lateral Burpees
Max Calorie Row
-rest 3 min-
15 OHS (135/95)
15 Lateral Burpees
Max Calorie Row
-rest 3 min-
12 OHS (155/105)
12 Lateral Burpees
Max Calorie Row
A. Power Clean
3 RM
B. 5 rounds
15 Hang Power Cleans (135/95)
30 Push-ups
There is still time to join us for the CrossFit Pittsburgh 2019 Healthy Living Challenge.
This challenge will include a lot of new hands on content like training, nutrition and the discipline to bring them all together and make them work long term.
Check out our CrossFit Pittsburgh Facebook page or watch your email for an invitation. Or you can contact us directly.
A. Filly Press
8-8-8
B. Bulgarian Split Squat
5-5-5
C. For time
50 Double unders
25 GHD Sit-ups
40 Double unders
20 GHD Sit-ups
30 Double unders
15 GHD Sit-ups
20 Double unders
10 GHD Sit-ups
10 Double unders
5 GHD Sit-ups
A. Back Squat
3 RM
B. 15 min AMRAP
5 Back Squat (225/155)
2 rounds of Cindy*
*Cindy
5 pull-ups
10 Push-ups
15 Air Squats
Open Gym
-or-
Suggested WOD
10 rounds for Calories
Row 45s, rest 15s
Row 30s, rest 30s
Row 15s, rest 45s
A. Push-Press + Push-Jerk
B. Freddy’s Revenge
5 rounds
5 Shoulder to Overhead (185/135)
10 Burpees
A. Front Squat
5-5-5
B. 7 min AMRAP
35 Double unders
11 Thrusters (75/55)
A. Squat Snatch
2 RM
B. 5 rounds
5 Devil Press (35/25)
10 Alternating DB Snatch
15 DB Hop-overs
8 hrs and 45 min
GO NAVY! BEAT ARMY!
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each Burpee terminates with a jump one foot above max standing reach.
Open Gym
-or-
Suggested WOD
5x 2 min rounds
15 cal Row
Max Strict T2B
rest 2 min
A. Deadlift
5-4-3-2-1
B. 7 min AMRAP
Wallballs (20/14)*
w/ 5 Deadlifts (225/155) EMOM
A. Press
5-5-5
B. For time
30 HSPU
40 Pull-ups
50 KBS
60 AbMat Sit-ups
70 Burpees
A. Clean
3 RM
B. 5 min AMRAP
4 Squat Cleans (165/115)
10 Hurdle Jumps* (30/24)
2 min Rest
5 min AMRAP
6 Squat Cleans (135/95)
15 Hurdle Jumps (24/20)