Open Gym
-or-
Tabata the following movements:
HSPU
1 min Rest
Pistols
1 min Rest
Push-ups
1 min Rest
Jumping Lunges
Open Gym
-or-
Tabata the following movements:
HSPU
1 min Rest
Pistols
1 min Rest
Push-ups
1 min Rest
Jumping Lunges
A. Thruster
1 RM
B. 20 min AMRAP
5 Thrusters (95/65)
7 Hang power Cleans (95/65)
10 SDHP (95/65)
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Open Gym
-or-
Suggested WOD
A. Deadlift
5 RM
B. 21-15-9
Deadlift (225/185)
Thruster (95/65)
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.
"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
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)