Thursday 4/18/19

Open Gym


A. 6 min EMOM

Minutes 0-3: 6x Power Clean & Jerk @ 50% 1 RM

Minutes 4-6: 4x Squat Snatches @ same weight

B. 10 min EMOM

5 Strict Pull-ups

5 Strict HSPU

C. Bulgarian Split Squat


Mike Pietragallo
Wednesday 4/17/19

A. Back Squat @ 70% 1 RM


B. Teams of 2

400m Run w/med ball

30 KBS (1.5/1)

10 Synchro Burpees

30 Box Jumps (24/20)

10 Synchro Burpees

30 BD Snatch

10 Synchro Burpees

30 Wallballs

10 Synchro Burpees

400m Run w/med ball

Mike Pietragallo
Tuesday 4/16/19

A. Shoulder Press @ 80% 1 RM


*10 DB Row between sets

B. For time

15 Clean & Jerks (135/95)

250m Row

12 Clean & Jerks

250m Row

9 Clean & Jerks

250m Row

Mike Pietragallo
Monday 4/15/19

A. Back Squat at 65% of 1RM


*40m KB Front Rack Carry between sets

B. 12 min AMRAP

60 Double unders

15 T2B

15 DB Squats (50s/35s)

Mike Pietragallo
Friday 4/12/19

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Mike Pietragallo
Wednesday 4/10/19

A. Front Rack Reverse Lunge

5-5-5 (on each side)

B. 10 min ladder

1 Curtis P (115/75)

2 Over the Bar Burpees

2 Curtis P

4 OTB Burpees

3 Curtis P

6 OTB Burpees


C. Tabata Hollow Hold

Mike Pietragallo
Monday 4/8/19

A. Skill Work: Muscle-up

B. For time

50 Double unders

10 bar Muscle-ups

10 Strict Press (115/75)

50 Double unders

20 C2B Pull-ups

20 Push-press

50 Double-unders

30 Pull-ups

30 Push-jerks

Mike Pietragallo
Friday 4/5/19

“Badge number 4179”

9 rounds for time:

4 Pull-ups

1 Deadlift (275/185)

7 Push-ups

9 Double-unders

100m Sprint


Please join us today as we remember our dear friend and one of the original CrossFit Pittsburgh Athletes, Paul Sciullo.

We will be honoring Paul for his service and his sacrifice.  He was a Hero in the truest sense of the word, laying down his life in the line of duty.

Mike Pietragallo
Thursday 4/4/19
10 years seems like yesterday Brother.

10 years seems like yesterday Brother.

Open Gym


For Time

500m Row

21 Thrusters (135/95)

1000m Row

15 Thrusters

500m Row

21 Thrusters

Mike Pietragallo
Monday 4/1/19

A. 10 min EMOM

20 Double unders

1 Snatch*

*Start at 75% 1 RM and try to increase weight.

B. 8 min AMRAP

8 Alt DB Snatch (50/35)

24 Walking Lunges

Mike Pietragallo
Monday 3/25/19
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A. Find your Max-height Box Jump

B. Death by 10m Sprint

min 1: 1x 10m Sprint

min 2: 2x 10m Sprint

min3: 3x 10m Sprint

Keep adding one additional 10m Sprint each minute until you can’t finish the required number os sprints for that minute.

When you reach that point cut the number in half and continue with that number until you reach a 20m Time Cap.

Mike Pietragallo