CLOSED
Merry Christmas!
"The 12 Days of CrossFit Pittsburgh Christmas"
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First event of the New Year:
We're having a T-Shirt Design contest.
The rules are simple and very few.
1. The design must properly represent the Box. No inappropriate profanity* or anything that a person would hesitate to wear in public. *Original CFPgh T-Shirt Front: "CrossFit Pittsburgh." Back: "Just a Little Kick in the Nuts." Not appropriate for Grammar School or Church. Not inappropriate for just about anywhere else.
2. The design must be your own or your Team's** work. Don't take someone else's work from another Box. **You can work alone or form a Design Team.
3. Subject matter WILL NOT BE POLITICAL. I don't care who you voted for. We come together here to rise above the noise out there don't we? We're a community. That is all I have to say about that.
4. Start date is 1 January 2017. The winner will be announced at our Reveal Party in February. We will have a Friday Night WOD with refreshments and make the announcement there.
PLEASE NOTE THE FOLLOWING CHANGES TO THE SCHEDULE FOR THE NEXT TWO WEEKS: To accommodate some of our Coach’s traveling over the Holidays and to give them a well deserved break there will be no 4:30pm WOD over the next 2 weeks.
Christmas Weekend:
Saturday 12/24 10:00am ONLY.
Sunday 12/25 CLOSED.
Monday 12/26 CLOSED.
New Year's Weekend:
Saturday 12/31 10:00am ONLY.
Sunday 1/1 CLOSED
Monday 1/2 Normal schedule.
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A. Push press
2 RM
B. "Jackie"
1k Row
50 Thrusters (45/35)
30 Pull-ups
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First event of the New Year: We're having a T-Shirt Design contest.
The rules are simple and very few.
1. Needless to say ALL participants must be Athletes of CrossFit Pittsburgh.
2. The design must properly represent the Box. No inappropriate profanity* or anything that a person would hesitate to wear in public. *Original CFPgh T-Shirt Front: "CrossFit Pittsburgh." Back: "Just a Little Kick in the Nuts." Not appropriate for Grammar School or Church. Not inappropriate for just about anywhere else.
3. The design must be your own or your Team's** work. Don't take someone else's work from another Box. **You can work alone or form a Design Team.
4. Subject matter WILL NOT BE POLITICAL. I don't care who you voted for. We come together here to rise above the noise out there don't we? We're a community. That is all I have to say about that.
5. Start date is 1 January 2017. The winner will be announced at our Reveal Party in February. We will have a Friday Night WOD with refreshments and make the announcement there.
PLEASE NOTE THE FOLLOWING CHANGES TO THE SCHEDULE FOR THE NEXT TWO WEEKS: To accommodate some of our Coach’s traveling over the Holidays and to give them a well deserved break there will be no 4:30pm WOD over the next 2 weeks.
Christmas Weekend:
Saturday 12/24 10:00am ONLY.
Sunday 12/25 CLOSED.
Monday 12/26 CLOSED.
New Year's Weekend:
Saturday 12/31 10:00am ONLY.
Sunday 1/1 CLOSED
Monday 1/2 Normal schedule.
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A. For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KBS (1.5/1)
30 Front Squats (115/80)
30 T2B
30 Push press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double unders
PLEASE NOTE THE FOLLOWING CHANGES TO THE SCHEDULE FOR THE NEXT TWO WEEKS: To accommodate some of our Coach’s traveling over the Holidays and to give them a well deserved break there will be no 4:30pm WOD over the next 2 weeks.
Christmas Weekend:
Saturday 12/24 10:00am ONLY.
Sunday 12/25 CLOSED.
Monday 12/26 CLOSED.
New Year's Weekend:
Saturday 12/31 10:00am ONLY.
Sunday 1/1 CLOSED
Monday 1/2 Normal schedule.
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A. 1 RM of Complex
Power Clean + Squat Clean
B. 15 min AMRAP
30 Double unders
15 Power Cleans (135/95)
30 Double unders
15 T2B
PLEASE NOTE THE FOLLOWING CHANGES TO THE SCHEDULE FOR THE NEXT TWO WEEKS: To accommodate some of our Coach’s traveling over the Holidays and to give them a well deserved break there will be no 4:30pm WOD over the next 2 weeks.
Christmas Weekend:
Saturday 12/24 10:00am ONLY.
Sunday 12/25 CLOSED.
Monday 12/26 CLOSED.
New Year's Weekend:
Saturday 12/31 10:00am ONLY.
Sunday 1/1 CLOSED
Monday 1/2 Normal schedule.
_____________________________________________________
A. Back Squat
3 RM
B. 10 min AMRAP
10 HSPU
20 calorie Row
30 Pistols (alternating)
C. Tabata Hollow Hold
PLEASE NOTE THE FOLLOWING CHANGES TO THE SCHEDULE FOR THE NEXT TWO WEEKS: To accommodate some of our Coach's traveling over the Holidays and to give them a well deserved break there will be no 4:30pm WOD over the next 2 weeks.
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A. Shoulder Press
1 RM
B. 10 Rounds
30 seconds of Burpees
30 seconds rest
30 seconds DB/KB Thrusters
30 seconds rest
Rest Day
Thank you Elan for getting to the Box in spite of the ice. 10:00am WOD is back on!
"Blake" 4 rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
A. 1 RM Squat Snatch
B. 10 min AMRAP
30 Double unders
15 Power Snatch (75/55)
C. Accumulate 2 min L-Sit
A. Front Squat 1 RM
B. 20 min AMRAP
5 Back Squats* (225/155)
2 rounds of Cindy
*use a rack
A. Jerk 2 RM
B. 5 rounds
12 OTB Burpees
8 Push Jerks (155/105)
A. Deadlift 3 RM
B. 50-40-30-20-10
Sit-ups
KBS (2/1.5)
Rest Day
"Nasty Girls" 3 rounds
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)
A. Hang Power Snatch 3 RM
B. 21-15-9
Deadlift (225/155)
OHS (135/95)
A. For time: 27 Calorie Row
27 Burpees
27 C2B Pull-ups
21 Calorie Row
21 Burpees
21 T2B
15 Calorie Row
15 Burpees
15 Pull-ups
B. Alternating Tabata
Hollow Hold
Plank Hold