A. 1 Clean & Jerk (155/105)
1 round of "Cindy"
2 C & J
1 round of "Cindy"
3 C & J
1 round of "Cindy"
4 C & J
1 round of "Cindy"
5 C & J
1 round of "Cindy"
6 C & J
1 round of "Cindy"
7 C & J
1 round of "Cindy"
8 C & J
1 round of "Cindy"
9 C & J
1 round of "Cindy"
10 C & J
1 round of "Cindy"
A. Bulgarian Split Squats 5-5-5-5-5
B. For Time:
40 KBS (1.5/1)
40 Burpees
40 Overhead Walking Lunges (45/25)
40 Goblet Squats (1.5/1)
40 Sit-ups
A. For time: 2 rounds
30 Calorie Row
15 Strict Press (115/80)
20 Cal Row
10 Ring Dips
10 Cal Row
5 Muscle-ups
A. Deadlift 3-3-3-3-3
B. 5 rounds
7 Deadlift (275/185)
30 Air Squats
7 HSPU
A. Bench Press 5-5-5
B. in 4 min
400m Run
AMRAP Snatch (95/65)
-rest 1 min-
in 4 min
400m Run
AMRAP Pull-ups
-rest 1 min-
in 4 min
400m Run
AMRAP Push Press
-rest 1 min-
in 4 min
400m Run
AMRAP Burpees
Open Gym from 9:00am - 11:00am. Come join us as we host RedHawk Coffee and have some fun on a Sunday morning.
The first 50 visitors get a 30 minute private session of War Stories* with me :).
*That comment is totally false but you will get to try some kick-ass coffee AND see Pittsburgh's first and finest CrossFit Affiliate.
Teams of 3 500m Row Each
-then-
150 Thrusters (95/65)
100 Pull-ups
50 Box Jump Overs (24/20)
-then-
500m Row Each
*During Thrusters/Pull-ups/Box Jump Overs partners must keep 45/25lb plate off the ground.
**10 Burpee penalty for each Team member if it touches the ground.
_____________________________________________________
Please join me in welcoming October's Athlete of the Month, Andy Verrengia.
Occupation: I am a Senior Project Engineer at Atlantic Engineering Services which is a structural engineering consultant firm specializing in buildings. We are the gals/guys who make sure the floors of a building remain horizontal when the wind blows really hard or the earth shakes.
How long I’ve been doing CrossFit: 3 years, 10 months….not that I’m counting.
Favorite WOD/Favorite Movement: If I had to pick one WOD above the rest, I would say Grace because my favorite movement is the Clean and Jerk. This maybe a surprise to the 5:30 a.m. folks, but my least favorite movement is a tossup between Pistols or Burpees.
What You’ve Gotten From CrossFit: The simple response here would be a gain in physical strength and mental toughness, which I do believe that is true. However, I personally believe what separates my experience at CrossFit from the other gyms I frequented is motivation. Four years ago, I found myself getting bored with the typical gym routine and needed a change. I would walk around the gym with my headphones on, decide what exercises I would do that day based upon the availability of the equipment, run a mile on the treadmill, shower and then head off to work. Day after day, year after year. Since I made the switch, I find myself being motivated to exceed my previous personal best by 10 pounds or being one of the top 3 finishers each day. I am motivated by the encouragement, or better yet the friendly ribbing by my fellow 5:30 classmates. To be honest there is one additional reason I joined CrossFit and it provides me with a great deal of motivation. I have always wanted to be to Ivan Drago for Halloween……the Ivan Drago wearing the USSR branded white singlet during the training montage. 10 more pounds to lose, a trip to the barber and my dreams will come true.
"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. Power Snatch 3 RM
B. For time:
30 Power Snatches (75/55)
45 Bar Facing Burpees
60 Thrusters
45 Bar Facing Burpees
30 Power Snatches
A. Back Squat 3-3-3-3-3
B. For Time:
10 Squat Cleans (165/115)
100 Double unders
8 Squat Cleans
80 Double unders
6 Squat Cleans
60 Double unders
4 Squat Cleans
40 Double unders
2 Squat Cleans
20 Double unders
A. OHS 2 RM
B. 6 min AMRAP
2 Manmakers (35/20)
2 DB Snatch (ea arm)
4 Manmakers
4 DB Snatch (ea arm)
6 Manmakers
6 DB Snatch (ea arm)
etc...
adding 2 reps every round.
C. Tabata Hollow Hold
A. Push Press 3-3-3
B. 21-18-15-12-9-6-3
Walking Lunges (each leg)
Sit-ups
Push-ups
Rest Day
Partner WOD 400m Sandbag Run
100 Push-ups
200 Air Squats
300 Double-unders
200 Sit-ups
100 Wallballs
400m Sandbag Run
"Eva" 5 rounds for time:
Run 800m
30 KBS (2/1.5)
30 Pull-ups
A. Skill: HSPU
Beginner: Technique/Scaling options
Intermediate: 30 HSPU for time
Advanced: 5 sets of Max Strict HSPU
B.
For time:
2k Row
C.
Tabata Plank Hold
A. Clean & Jerk
2 RM
B.
3 rounds
10 C2B Pull-ups
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
A. Bench Press
1 RM
B.
4 rounds
10 Pistols
20 Wallballs
40 Double unders
A. Deadlift 3-3-3-3-3
B.
5 min AMRAP
21 Bupees
21 Deadlift (95/65)
Rest 3 min
5 min AMRAP
15 Burpees
15 Front Squat (95/65)
Rest 3 min
5 min AMRAP
9 Burpees
9 Thrusters (95/65)
Rest Day