10:00am Partner WOD "Paul"
Five rounds for time of:
50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Pat Barber 18:49, Taz Venter 29:31 (135lbs). Post time to comments.
"JT"
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
A. 1 RM Thruster
B.
5 rounds
10 KB Thrusters (1.5/1)
15 Box Jumps (24/20)
20 KBS (1.5/1)
A. 8 min AMRAP
40 Double unders
4 Squat Snatch (115/80)
4 Burpees
Rest 8 Min
B.
8 min AMRAP
5 Bar Muscle-ups
10 Manmakers (35/20)
50 Double unders
A. Work up to a heavy Front Squat as a warmup for the MetCon
B.
15 Front Squat* @ 185/125
9 HSPU
12 Front Squat
6 HSPU
9 Front Squat
3 HSPU
6 Front Squat
*Take Front Squat from floor
Remembering a good friend.
Seven years ago today Paul, along with Officers Eric Kelly and Stephen Mayhle lost their lives answering a call in Stanton Heights.
We miss you Brother.
____________________________________________________
A.
Deadlift
3 x 10
B.
2 rounds
25 Cal Row
25 Back Squat (155/105)
Rest Day
10:00am Partner WOD
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders
Jason Khalipa 11:43. Post time to comments.
____________________________________________________
Please join me in welcoming April's Athlete of the Month, Grace Ferguson!
Occupation: I'm an Ob/Gyn resident, which means that I graduated medical school and am training to be an independent physician/surgeon. I deliver babies, do hysterectomies, see patients in the clinic etc.. I'll be done June of 2017. I work at Magee!
How long have you been CrossFitting: We moved to Pittsburgh in 2013, and got really tired of P90x videos by the summer... We started Crossfit in August 2014. Before that, David and I had been fencing both on teams and in national level competitions and we really missed having structure, team mates and coaches to help drive us.
Favorite WOD/movement: Rope climbs! To me, Crossfit is so much about exceeding expectations about what you are physically capable of doing. The first time I tried a rope climb I couldn't even get past what I could jump to (that WOD, I watched Tara do all the rope climbs/runs/something else awful wearing a weight vest the whole time and doing it twice as fast...I am always in awe of Tara) Getting to the top of the rope is always a struggle/sometimes a little scary, but the view from the top is totally worth it.
What you've gotten from CrossFit: So much!!! 1. The best physical shape of my life...and still improving! Oh, and David doesn't look too shabby either :) 2. Bolstered emotional health: A sense of control when my job is sometimes totally out of control. Like, can I fix your medical issue? No? BUT, I CAN deadlift that bar 55 times! 3. Similarly, a place where I can give up control and just let someone else tell me what to do and just listen, no questions necessary. 4. Friends that suffer with you, yell at you a little when you need it, and high five you at the end of it all. 5. Inspiration to learn new things, try that much harder and be a better, badder ass person all around !
A. Bulgarian Split-Squats
5 x 3 (each side)
B.
3 rounds
21 Box Jumps (24/20)
12 Thrusters (95/65)
3 Muscle-ups (Rings or Bar)
A. 3 RM Front Squat
B.
3 rounds
400m Run
15 Push Jerk (135/95)
A. Push-Press
5 x 3
B.
4 rounds
10 T2B
15 Push-ups
20 Sit-ups
25 Air Squats
A. 1 RM Clean & Jerk
B.
500m Row - Time Trial
C.
Accumulate 2 min in L- Sit
Rest Day ____________________________________________________
10:00am Partner WOD 11:00am Games Open WOD
Games Open 16.5 21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Notes:
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.
A. 5 min Row for Calories
5 min rest
4 min Box Jumps/Step-ups
4 min rest
3 min Power Cleans (95/65)
3 min rest
2 min Wallballs
2 min rest
1 min Ring Dips
A. Hang Snatch
3 RM
B.
5 rounds for time:
30 sec ME Double unders
30 sec ME Burpees
30 sec ME Walking Lunges
30 sec REST
A. Shoulder Press
5 x 3
B.
4 rounds for time
400m Run
5 Man-makers (55/35)
A. Back Squat
3 x 5
B.
"Mary meets Cindy"
10 min AMRAP
5 HSPU
10 Pistols
15 Pull-ups
immediately into
5 Pull-ups
10 Push-ups
15 Air Squats