A. Jerk 2 RM
B. For time:
4 Rope climbs
32 Cal Row
8 Snatches (155/105)
Rest 6 minutes
12 Strict HSPU
Run 400m
8 Deadlifts (315/205)
A. OHS 3 RM
B. 20 min AMRAP
16 Box Jumps (24/20)
12 Wallballs (20/14)
8 Push-press (115/85)
Embroidered Hoodies are available now. Get yours here.
A. Deadlift 5 RM
B. 2 rounds for time:
400m Run
30 Pistols
25 Burpees
20 Ring Dips
A. Power Snatch + Squat Snatch
B. 27-21-15-9 Rep rounds of
Cal Row
Power Snatch (95/65)
Rest Day
10:00am WOD ___________________________________________________
If you're feeling sporty anyone want to stay and help move some equipment from the Old Box to he New Box?
"Johnson" AMRAP in 20 minutes of:
245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.
He is survived by his wife Durinda Johnson.
First posted 9 Jul 2010
A. Front Squat 3 x 5
B. 5 rounds for reps and time
Max Unbroken Back Squats (185/115)
7 Burpee Box Jumps (20")
A. Clean 3 RM
B. 5 rounds
15 Deadlifts (135/95)
12 HPC
9 Front Squats
6 S2OH
A. Push Press 1RM
B. EMOM for 15 minutes
Min 1: 10 Burpees
Min 2: 5 Power Snatch (70-80% 1RM)
Min 3: 15 Wallballs
A. Back Squat 5 x 3
B. For time:
50 HSPU*
Each time you break perform 50 Double-unders.
Rest Day ___________________________________________________
The 2015 LuRong Living Paleo Challenge is here!
We have participated in the Challenge since the first year and I think it's fair to say that it's changed some lives.
Wether you stuck with it year round or made some modifications everyone who has participated has benefitted from it.
There is still time to register but not much.
It starts tomorrow.
For details click here.
10:00am WOD
We Will Never Forget
For Time:
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (170/120)
11 Push Jerks (110/75)
2001 Meter Run or Row
___________________________________________________
A. Snatch 2 RM
B. 5 rounds of:
3 min AMRAP:
3 Thrusters (135/95)
6 Push-ups
9 Sit-ups
rest 1 min between rounds
A. Press 3 x 5
B.
3 rounds
8 Squat Cleans (185/125)
16 Pistols (total)
24 Burpees
A. OHS 3 x 5
B.
5 rounds
10 Wallballs (20/14)
10 T2B
10 Power Snatch (75/55)
1o:00am WOD only
Rest Day
10:00am WOD ___________________________________________________
- bOb is in the house. Our little Sky-Net automated vacuum is up and running.
- Wodify monitors have been installed. Chromebox is mounted. The last of it should be done by next weekend.
- Meet the New Coach. In order to help keep everything running smoothly with our new system we've brought in a new Coach. Meet Terry.
Actually, be sure to clean up after yourself, throw away your trash, get rid of your empty water bottles, don't write in chalk and you WON'T meet Terry.
Welcome to CrossFit Pittsburgh, BITCH!