Friday 3/23/18

18.5 is 12.5 is 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

The Puori Prize for 18.5 is a nice little blend of Vitamin C, Zinc, Yerba Mate Leaf and Ginko Biloba.

I kid you not, I have been on a regime of Puori supplements since we started the Open.  You may recall an earlier post were I clearly stated that I had been out of the Box for six weeks with the flu after months of solid training between January of 17 and now, that I felt horrible, that my shoulders were killing me and that I was no where near "ready" for the Open.

With a solid training program, a supportive wife, great training partners and the proper nutrition and supplementation plan I feel better than I have in years.

If you haven't tried Puori yet you really should.

@Puori #makepainpainless #makegoodgreat

18.05 - 4.png
Mike Pietragallo
Thursday 3/22/18

Reminder: we are CLOSED this weekend for a CrossFit L1 Course.

18.5 goes down tomorrow.  Let's finish strong like we started.

Open Gym


Suggested WOD

4 rounds

min 1: 5 Front Squats (135/95)

min 2: 10 Deadlifts (135/95)

min 3: 5 Strict  T2B

min 4: 10 Hand Release Push-ups

Mike Pietragallo
Tuesday 3/20/18

A. 10 min EMOM

3 Squat Snatches (75% of 1RM)


B. 10 min AMRAP

6 DB OHS Right Arm (35/20)

10m OH Walking Lunge (right)

6 DB OHS Left Arm

10m OH Walking Lunge (left)

*Rx'd+ 50/35

Mike Pietragallo
Monday 3/19/18

A. 10 min EMOM

2 Push Jerks + 1 Split Jerk


B. 5 Rounds

in 2 min:

5 Burpees to 6" target

Max Air Squats

1 min Rest


Mike Pietragallo
Sunday 3/18/18

Reminder that this weekend we are CLOSED so that we can host a CrossFit L1 Course.

There will be no use of the facility between Saturday morning and Monday morning.

Those of you in the Open will have the option of joining us Friday night or Monday.  

Mike Pietragallo
Saturday 3/17/18

Workout 18.4

For time:
21 Deadlifts, 225 lb.
21 Handstand Push-ups
15 Deadlifts, 225 lb.
15 Handstand Push-ups
9 Deadlifts, 225 lb.
9 Handstand Push-ups
21 Deadlifts, 315 lb.
50-ft. Handstand walk
15 Deadlifts, 315 lb.
50-ft. Handstand walk
9 Deadlifts, 315 lb.
50-ft. Handstand walk

Time cap: 9 min.


The Puori Prize for this week's outstanding performer is Pure Carbs.

@Puori #makepainpainless

Mike Pietragallo
Friday 3/16/18


20 min AMRAP

10 Push-Press (115)

10 KBS (1.5)

10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Mike Pietragallo
Thursday 3/15/18

Open Gym 


Suggested WOD

A. Bulgarian Split Squats



B. Single Leg Romanian Deadlift



C. Cossack Squats 



Suggested Skill: Pistols

Mike Pietragallo
Tuesday 3/13/18

A. For time: 

5 rounds

25 Cal Row

25 Burpees


B. For Quality, NOT Time:

with a Partner

10 Barbell Roll-outs*

Partner holds an L-Sit

Mike Pietragallo
Monday 3/12/18

A. 6 min EMOM

min 1-3: 6 Clean & Jerk

min 4-6: 4 Snatches

*must be the same weight


B. For time:


Rope Climb

Clean & Jerk

*Men: 135-145-155-165-185

*Women 95-105-115-120-125

Mike Pietragallo
Saturday 3/10/18


This week's Puori prize for the performance of the week is 2lbs of the cleanest, grass fed protein you've ever tasted.


18.03 - 1.png
Mike Pietragallo
Friday 3/9/18


Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.
Post rounds completed to comments.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Mike Pietragallo
Thursday 3/8/18

Open Gym


Suggested WOD

18 min AMRAP

30 Thrusters (95/65)

30 Box Jumps 

30/21 Cal Row

30 T2B


Suggested Skill


Mike Pietragallo
Tuesday 3/6/18

A. Handstand Walk Skill Work


B. 4 rounds 


30 Hip Extensions

100ft Handstand Walk


Beginner Scaling

30 AbMat Sit-ups

30 Good Mornings

100ft Bear Crawl

Mike Pietragallo
Monday 3/5/18

A. Power Snatch

2 RM


B. For time:

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (75/55)

40 OHS (75/55)

35/25 Cal Row

Mike Pietragallo