A. Jerk 5-5-5
B. 21-15-9
Jerks (135/95)
C2B Pull-ups
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Yesterday was a great day at the Box. We hosted our first ever Festivus Games. There were 8 Affiliates represented in Male and Female Novice, Intermediate and Master divisions.
The heats went off smoothly. The Athletes did an amazing job and our support crew couldn't have been any sharper.
Jenn and I want to thank all of you for everything you do to make our community what it is.
Novice Women's Winners Intermediate Women's Winners
Masters Women's Winners
Intermediate Men's Winners Masters Men's Winners
Closed for the Festivus Games. Come in and cheer on the competitors!
Here are some frequently asked questions:
Q: What time should I show up?
A: Check-in is at 0800.
Q: What if I need to stay the night?
A: Springhill Suites in Bakery Square is 1/2 mile away.
Q: How long will the Competition last?
A: We expect it to last from 0900 to approximately 1530 or so.
Q: Are kids welcomed?
A: Yes, but I recommend a baby sitter. There is no day care.
Note: You may be nervous and ready to WOD so please ensure you pay close attention to Signs and Judges...we are all here to help.
Note: Relax and HAVE FUN! If you're not doing that you don't get it.
A. Squat Clean 1 RM
B. "Elizabeth"
21-15-9
Clean (135/95)
Ring Dips
REMINDER: WE WILL BE CLOSED THIS SATURDAY AS WE ARE HOSTING THE FESTIVUS GAMES.
YOU ARE MORE THAN WELCOME TO COME AND CHEER ON THE COMPETITORS
COMPETITION BEGINS AT 9:30.
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Open Gym
Suggested WOD
5 rounds
20 Burpees 30 KBS (1.5/1) 40 Walking Lunges 50 Double unders
A. Push Press 3 RM
B. Death by Thruster* (115/80)
*at "3-2-1 Go" the Athlete performs 1 Thruster then rests for the remainder of the minute. When the clock strikes 1:00 the Athlete performs 2 Thrusters then rests for the remainder of the minute. At 2:00 the Athlete performs 3 Thrusters and so on until they are unable to make the required amount or reps in the minute interval.
A. Deadlift 10-10-10
B. 15 min AMRAP
2 rounds of "Cindy" 200m Run
A. Overhead Squat 5 RM
B. 27-21-15-9
DB Snatch (50/35)
Box Jump (24/20)
Sit-ups
REMINDER: WE ARE HOSTING A LEVEL 1 COURSE THIS WEEKEND. THERE ARE NO CLASSES.
REMINDER: WE ARE HOSTING A LEVEL 1 COURSE THIS WEEKEND. THERE ARE NO CLASSES.
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"Rankel"
Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Open Gym Suggested WOD:
20 min EMOM
Minute 1: Row/Bike/Run
Minute 2: Goat #1
Minute 3: Row/Bike/Run
Minute 4: Goat #2
A Goat is a movement that gives you trouble. Choose that movement, review it with the Coach prior to start then attack it.
A. Back Squat 1 RM
B. For time
42 GHD Sit-ups
21 Clusters* (115/80)
30 GHD Sit-ups
15 Clusters
18 GHD Sit-ups
9 Clusters
*Cluster = Squat Clean Thruster
A. Power Clean 5 RM
B. 7 min AMRAP
10 Power Cleans (135/95)
20 Push-ups
A. Press 5-5-5
B. For time
20 DB Snatch (50/35)
400m Run
20 DB OHS (Right Arm)
400m Run
20 Manmakers
400m Run
20 DB OHS (Left Arm)
400m Run
20 DB Snatch (50/35)
Rest Day _____________________________________________________
We are hosting a CrossFit L1 Certificate Course next weekend.
There will be no WOD on Saturday.
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The following Saturday we are hosting the Festivus Games. It is a day of competition for the non-Fiirebreather.
There is still time to register.
If you don't want to compete please come in and check out the competition. There are over 30 Athletes participating from all over the region.
We can also use volunteers:
Judges
Registration
Set-up
Scorekeeping
So come join us on Saturday 22 April for the Festivus Games!
Partner WOD 800m Run
100 Pull-ups
800m Run
100 Push-ups
800m Run
100 Sit-ups
800m run
100 Air Squats
Today we remember one of our own. "Paul"
5 rounds for time of
50 Double unders
35 Knees to Elbows
20 Yard Overhead Barbell Walk 185
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.
Open Gym
Suggested WOD
15 min EMOM
Min 1: 15 Wallballs (20/14)
Min 2: 15 KBS (1..5/1)
Min 3: 15 Box Jumps (24/20)
Min 4: 15 Push Press (95/65)
Min 5: 15 Cal Row