CrossFit Pittsburgh’s very first Tee version 2.0 now available in 5 colors.
New CrossFit Apparel is available now on Amazon. CrossFit Pittsburgh Red Logo Tee available in 5 colors.
Black & White Logo Tee in five colors.
"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo Deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Open Gym
-or-
Suggested WOD
A. Bench Press
5-5-5-5-5
B. Skill Work
Rope Climbs
A. Deadlift
5-5-5
B. 3 rounds
50 Double unders
30 Sit-ups
10 Deadlifts (225/155)
A. Clean & Jerk
2 RM
B. Open 13.4
7 min AMRAP
3 Clean & Jerks (135/95)
3 T2B
6 Clean & Jerk
6 T2B
Proceed like this until time runs out.
A. Front Squat
3 RM
B. 21-15-9-6-3
HSPU
Front Squats (155/105)
OTB Burpees
“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Scaling
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.
Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats
Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats
Open Gym
-or-
Suggested WOD
21-18-15-12-9
Calorie Row
*Rest 30s between each interval.
Reminder:
We will be closed on Saturday to host a CrossFit L1 Course.
Suggested alternate WOD: Shovel snow for time and stay warm.
A. OHS
5-5-5
B. For time:
20 Power Snatch (95/65)
20 Bar facing Burpees
20 OHS
20 Bar facing Burpees
20 Squat Snatches
20 bar facing Burpees
A. Front Rack Reverse Lunge
8-8-8 (each side)
B. 5 rounds
5 Bar Muscle-ups
10 DB Thrusters (50/35)
A. 10 min EMOM
Push Jerk & Split Jerk
B. 30-20-10
KBS (1.5/1)
Sit-ups
Walking Lunges
CrossFit Pittsburgh T-shirts are now available on Amazon.
Color logo available in 5 colors Men, Women and youth sizes.
New Black & White logo in 5 colors, Men, Women and Youth sizes.
Red Label T in Black or White, Men, Women and Youth sizes.
The Original CrossFit Pittsburgh “Kick in the Nuts” version 2.0 in 5 colors, Men, Women and Youth.
Reminder:
We will be closed on Saturday so that we may host a CrossFit L1 Course.
Suggested alternate WOD: Shovel snow for time and stay warm.
“Artie”
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Post rounds completed to comments.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
Open Gym
-or-
Suggested WOD
For Time:
2k Row
50 Wallballs (20/14)
1k Row
35 Wallballs
500m Row
20 Wallballs
A. Press
2 RM
B. 7 Rounds
10 Burpees
20 Sit-ups
A. Back Squat
3-3-3-3-3
B. 21-15-9
Back Squat (225/155)
Pull-ups
A. Power Snatch
3-3-3-3-3
B. 3 Rounds
30 DB Snatches (50/35)
30 T2B
“Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (1/.75)
50 Walking Lunges
50 K2E
50 Push-Press (45/35)
50 Back Extensions*
50 Wallballs (20/14)
50 Burpees
50 Doubleunders
*Sub BB Goodmornings (45/35)