A. Push-press
3-3-3-3-3
B.
3 rounds
30 Walking Lunges
30 KBS (1.5/1)
30 Push-press (75/55)
A. Snatch Balance
1 RM
B.
10 min EMOM
1 Power Snatch + 1 Squat Snatch + 1 OHS
C.
6 min AMRAP
6 Power Snatches (95/65)
6 HSPU
400m Sandbag Run 25 Burpees
50 Push-ups
75 Air Squats
400m Sandbag Run
75 Air Squats
50 Push-ups
25 Burpees
400m Sandbag Run
Rest Day
10:00am Partner WOD.
"Kelly" Five rounds for time of:
Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
A. 5-5-5 Jerk
B.
10 rounds
2 Squat Clean (185/135)
3 L-sit Pull-ups
4 Strict HSPU
Please join me in welcoming June's Athlete of the Month, Matthew Zuwiala!
Occupation: I am Territorial Sales Representative for East Penn Manufacturing. Have you ever seen Tommy Boy? I am essentially Chris Farley, just a little lighter and not as funny. And if you haven't seen Tommy Boy, don't know if we can be friends any longer.
How long I've been doing Crossfit: Since January 2010? Maybe 2011? I made a new years resolution to try it out and actually followed through (How bout that?!). I still remember my first week, after struggling to survive a pretty simple WOD, I asked Rachelle Rectenwald if this gets any easier. "No", she replied, "and if it does, add more weight or run faster." I've been hooked ever since.
Favorite WOD/Favorite Movement: Probably deadlifts or clean & jerk. Something about picking up the heaviest weight I can is super satisfying. It makes me feel strong. And that makes me happy. Want me to throw it overhead? I thought you'd never ask.
What You've Gotten From Crossfit: Crossfit provides me with the rarest of opportunities: to work out and NOT be bored. It's just plain fun. And I never thought I'd say that about something that leaves me gasping for breath and questioning my sanity. It transformed my outlook from, "I have to work out today", to "I GET to work out today". And honestly, I think most of that can be attributed to my fellow Crossfit Pittsburghers. If it was a bunch of moody jerks at the box everyday, I would hate going. If I achieved PR's all by my lonesome, they wouldn't be as satisfying. Instead, I show up and know that I am going to succeed and I am going to suffer and I won't be doing it alone. This box is a collection of awesome personalities that revel in each other's successes and suffer with smiles on their faces. I love being a part of that.
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A.
3-3-3-3-3 Deadlift
B.
"Annie"
50-40-30-20-10
Double unders
Sit-ups
A. 3 RM OHS
B.
21-15-9
Power Snatch (95/65)
Bar Facing Burpees
REST 4 min
12-9-6
Snatch (135/95)
Bar Facing Burpees
Memorial Day 10:00am WOD Only
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"21 Guns"
21 min AMRAP 400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation's’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.
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Tomorrow we will follow our Holiday Schedule. There will be a 10:00am WOD ONLY.
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Rest Day
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Barrancas National Cemetery on Naval Air Station Pensacola
"Requiem"
Under the wide and starry sky Dig the grave and let me lie. Glad did I live and gladly die, And I laid me down with a will.
This be the verse you grave for me; “Here he lies where he longed to be, Home is the sailor, home from sea, And the hunter home from the hill.”
-Robert Louis Stevenson
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
A. 20 min to find Max Clean & Jerk
B.
20 min to find Max Snatch
A. 5-5-5-5-5 Bulgarian Split Squats
B.
3 rounds
75 Double unders
50 Walking Lunges
25 KBS (2/1.5)
A. 5-5-5-5-5 Press
B.
"Open Test"
20 min AMRAP
50 Wallballs
50 Double unders
40 Box Jumps
40 T2B
30 Burpees
30 C2B
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-ups
A. 3-3-3-3-3 Back Squat
B.
5 rounds
500m Row
15 Burpees
10 Front Squats (155/105)
A. 5 min EMOM: 10 Pull-ups
B.
21-15-9
Deadlifts (225/155)
T2B
Push-ups
Rest Day
10:00am Partner WOD
A. "Karen"
150 Wallballs for time
B.
Turkish Get-ups
*Find Max Weight for each arm