"Donny"

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Open Gym

-or-

Suggested WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Saved by the Barbell is an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. It brings together the CrossFit affiliate community in the same generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts. 

Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids.

To join us in support of CrossFit opportunities for kids everywhere, register below and participate in the workout on Labor Day weekend.

REGISTER

A. Jerk

3-3-3-3-3

B. 4 rounds

400m Run

14 T2B

4 Bar Muscle-ups

A. Front Squat

5-5-5-5-5

B. 1-2-3-4-5-6-7-8-9-10

Front Squat (95/65)

Bar Facing Burpees

A. Snatch

2 RM

B. 6 min AMRAP

30 Double unders

10 DB Power Snatch (50/35)

5 C2B Pull-ups

Rest 3 min

6 min AMRAP

30 Double unders

10 DB Power Snatch (50/35)

5 C2B Pull-ups

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Open Gym

-or-

Suggested WOD

20 min EMOM

5 rounds

1: Plyometric Push-ups

2: Plank Hold

3: Strict Pull-ups

4: Evil Wheels*

*Ab Wheel with a barbell & plates

“Champion”

In Memory of Becky Conzelman

2 rounds

25 HSPU

20 Deadlifts (135/95)

15 OHS (135/95)

10 Burpee Box Jump Overs

800m Run

Time cap: 30 min

A. Squat Clean

2 RM

B. 8 min AMRAP

45 Thrusters (95/65)

45 T2B

45 Power Cleans (95/65)

45 C2B Pull-ups

A. Shoulder Press

5-5-5

B. 3 rounds

21/15 cal Row

75 Double unders

right into

3 rounds

10 DB Squat Snatch (50/35)

12 Lateral DB Burpees

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

Open Gym

-or-

Suggested WOD

For time:

200m Run

20 Hang Power Snatch (95/65)

200m Run

20 Push-press

200m Run

20 Hang Power Snatch

200m Run

20 Push-press

A. Back Squat

5-5-5

B. 3 rounds

800m Run

21 T2B

30 KBS (1.5/1)

A. Bench Press

1 RM

B. 3 rounds

30 Double unders

200m Run

30 Double unders

20 Dumbbell Snatch (50/35)

30 Double unders

20 Box Jumps (20/14)

A. Deadlift

3-3-3

B. 4 rounds

12 Bar Facing Burpees

12 Chest to Bar Pull-ups

12 Power Cleans (115/75)

*Rest 2 minutes between each round

“Marco”

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

Post time to comments.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Calling all CrossFit Pittsburgh Spartans!

I have been contacted by the Spartan Race and asked to create a CrossFit Pittsburgh Team for the upcoming Spartan Stadion at PNC Park on Saturday, October 19th.

Email be directly (mike@crossfitpittsburgh.com) for a discount code to register with our Team.

Open Gym

-or-

Suggested WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.

A. Reverse Lunges

8-8-8 (each leg)

B. 7 rounds

50m DB Framer’s Carry (50/35)

10m DB Walking Lunge

10 DB Deadlift

A. Push-Press

2 RM

B. 12 min AMRAP

100m Run

10 Wall Ball shots (20/14)

10 Push-ups

We will be closed this weekend so that we may host a CrossFit L1 Course.

A. Front Squat

3-3-3

B. 6 rounds

12 Bar Facing Burpees

6 Front Squats @ 60% of 1 RM

2 Rope Climbs