Sunday May 1

REST DAY

Saturday April 30

TEAM WOD

"Beva"

(Barbara and Eva)

5 Rounds

20 Pull Ups  

30 Push Ups 

40 Squats     

     50 KS(1.5/2pd) 

(knock reps out together)

800 M Run   

Friday April 29

Welcome Dan

STRENGTH

Cleans

1 RM 

Ring Dip

Max

WOD

Death By Suicide

10 Dead Lift

      9 Power Clean

                8 Hang Power Clean

    7 Front Squat

 6 Thrusters

   5 Push Press

4 OHS       

    3 Back Squat

          2 BTN Push Jerk

         1 Shoulder Press

*93/135

FINISHER:

25 WB Sit Ups

      25 OH Ball Sit Ups

25 Frog            

25 Strict           

 Day 88 Burpee

Thursday April 28

Make Up Day

or

Skill Day

Saturday WOD's !!!!  JOIN US!!!!

Wod

3x400 M Run

3x500 M Row

Rest as long as it took you

FINISHER:

100 Frog Sit Ups for time

Burpee Day 87

Wednesday April 27

Coach Chris

STRENGTH

Sumo Dead Lift

3x10

(10-20# up from day 1)

WOD

Heavy

 "FRAN"

15-12-9

Thrusters

Pull Ups(weighted/C2B)

(10lbs to previous Fran)

*Elite 95/135

FINISHER:

100 Sit ups(50 Military)

 Day 86 Burpees

Tuesday April 26

5 Days Left for Sit Up Challenge... Pull Up Challenge Next Month...

Holly

WOD

AMRAP  in 20 Minutes

5(1) Arm KBSnatch/DB

10 Ring Push Ups

15 Swings

FINISHER:

2 x10 TGU 

100 Sit Ups Alternating Arm Position

Burpee Day 85

Monday April 25

Jeff

STRENGTH

Thrusters

1RM

For Time:

21-18-15-12

Dead Lift

400 M Run Between

(*Elite 155/225)

FINISHER:

100 Sit Ups(25 wall ball sit up)

84 Burpees

Sunday April 24

HAPPY EASTER

God Bless you and watch over you Tim Starmer...

FOR ALL IN THE SERVICE OF OUR COUNTRY

O Almighty Lord God, who neither slumberest nor sleepest; Protect and assist, we beseech thee, all those who at home or abroad, by land, by sea, or in the air, are serving this country, that they, being armed with thy defence, may be preserved evermore in all perils; and being filled with wisdom and girded with strength, may do their duty to thy honour and glory; through Jesus Christ our Lord.

AMEN 

Saturday April 23

SSG Joshua Hager

 United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Partner

"JOSH"

21 OHS

      42 Pull Ups

15 OHS

      30 Pull Ups

  9 OHS

      18 Pull Ups

Partner Sits at the bottom of a Goblet Squat (No reps counted if partner sets weight down or stands up)

Alternate each exercise/everyone does all reps

Finish with 20 Burpees Each (Can be completed together)

FINISHER:

100 Sit Ups

Burpee Day 82

Never Forget

Until we enter the gates of heaven and see you once again
We shall remember you
and never forget what price you payed for us who still remain.
Thank you is not near enough but what else can I say.
You gave your all for us
back here now I pray you Rest in Peace,

and at the gates of heaven will see you again till then we keep you near.

Friday April 22

RICK SEGO

STRENGTH

Cleans

5-3-1

(85/90/95%)

Ring Dips

3x5

*Elite Weighted

WOD

400 M Run or 500 M Row

5 Rounds

10 Push Jerk

15 Box Jump

End with

400 M Run or 500 M Row

(*Elite 105/155)

FINISHER:

25 OH Ball Sit Up/75 your way

Burpee Day 81

Thursday April 21

Ready, Set, GO...   ALEX

Make Up Day

or

AMRAP in 20 Minutes

12 Calorie Row or 36 DU

(only if no rower available)

24 Lunges

FINISHER:

100 Sit Ups

Burpee Day 80

Wednesday April 20

SHIRTS are in Hats still on the way!!!! If you did not pre-pay, please put checks in the office.  Thank you

 

Welcome Chris

STRENGTH

Sumo Dead Lift

3x15

(same weight as the 6th)

"TABATA"

Pull Ups

 Push Ups

Sit Ups   

 Squats     

(If you feel the need for more of a challenge, place your rest in a negative)

Pull Up-Stay on Bar

 Push Up-Plank          

 Sit Up-6" leg lift Hold

        Squat-Seated at the bottom

FINISHER:

Day 79 Burpees

Finish 100 Sit ups

Tuesday April 19

Daniel and Connie

TEAM/PARTNER WOD

As a team complete:

 1000 M Row or 800 M Run

             100 BW Dead Lift

    200 DB HPC

300 KBS   

1000 M Row or 800 M Run

*One person working at a time

Finisher:

100 Sit Ups

Burpee Day 78

Monday April 18

STRENGTH

Thrusters

(5-3-1)

(85/90/95%)

WOD

CF OKC

10 Minutes

On the minute

2 PC

          5 Push Ups

      7 Sit Ups

Elite*(155-185/115-135)

FINISHER:

Day 77 Burpees

100 Sit Ups(30 Frog)

Saturday April 16

Partner/Team WOD

Definitely Legs:)

Friday April 15

Lauren

STRENGTH

3x3

Cleans

(80/85/90%)

Ring Dips

            Static Hold -10 Sec@top

Slow Negx5 each

*Elite

                           Consecutive(No dropping between)

3x5

                         Temp Driven-Static hold@bottom

WOD

AMRAP in 10 Mins

  30 Double Unders

13 Power Snatch

FINISHER:

100 Frog Sit Ups

Day 74 Burpees

Thursday April 14

WOD FOR TIME:

5 Rounds:

12 Dead Lift

                9 Hang Power Clean

     6 Front Squat

  3 Push Jerk

(73-103/115-155#)

FINISHER:

Sits Ups

                          25/Arms straight locked by ears

25/Frog          

25/Straight leg

                25/ Arms crossed in front

Day 73 Burpees

Wedsnesday April 13

Coach Jay and Jonny

STRENGTH

3x10

SDHP

(5-10# more than last)

WOD For Time:

9-15-21

Pull Ups

KBS

Box Jumps

(*Elite 2/1.5 Pd-C2B- 24/28#) 

FINISHER:

100 Sit Ups For Time

Day 72 Burpee

Tuesday April 12

Becky and Holly

WOD

For Time:    

3 Rounds     

10 C&J            

15 Sprawls       

               400 M Run or 500 M Row

(*Elites 5 Rounds)

(105/155)

FINISHER:Day 71 Burpees

25 Strict Sit Ups/75 Sit Ups  way

Monday April 11

Coach Angie and Coach Shana -Cleans

 

STRENGTH

Thruster

3-3-3

(80/85/90%)

WOD

3 SPRINT ROUNDS

15 K2E

25 Push Ups (New Style)

35 Squats

Rest 3 Mins between Rounds

(*Elite -unbroken, 100 M Sprint each stop)

FINISHER:

50 GHD/WEIGHTED sit up and 50 your way

DAY 70 BURPEE

Saturday April 9

Team WOD

Jonny Overhead Table Squatting

"Officer Latch"

KBS

Push Press

Hot Potato

SDHP

Power Snatch

(Members Run/Row)

Finisher:

70 Sit Ups with WU

Burpee Day 68

Friday April 8

Brian K and Rick

STRENGTH

Cleans

5x5

Ring Dips

5x3

(* Elite:3x10 or 3x5)

WOD

"ANGIE"

  100 Pull Ups

    100 Push Ups

100 Squats

 100 Sit Ups

FINISHER:

Stretch

67 Burpee Day

Thursday April 7

Jeff and Mary Lou

WOD

For Time:

Back Squats

       10-8-6-4-2 (*BS Only)

and in between rounds

10 Box Jumps

       20 Ab Mat Sit Ups

      30 Double Unders

FINISHER:

20 Jumping Sit Ups

DAY 66 Burpees

Way to go Jeff!

Wednesday April 6

STRENGTH

Sumo Dead Lift

3x10

WOD

"Tabata Kettlebell"

Front Squat

Power Snatch

Split Bent Over Row

Strict Press/PP

4 Rounds each arm(May alternate)

FINISHER

Mobility

25 V sit ups/75 your way

Burpee DAY 65

ZONE WINNER: 1st Place Connie-losing 3 inches off her already fabulous body and gaining great lean muscle mass.  PR's with some over 1 minute and 20 seconds in 2 and a half months...
Runners Up Brenda and Holly

Great Job, Eatting Habits, NEW PR's, Inches lost and weight 

3 winners collect prizes in office...

Tuesday April 5

"Hero" 

SSgt Travis L. Griffin

28-year old Staff Sergeant (SSgt) Travis L. Griffin was killed in action on Thursday Apr 3d 2008 when an improvised explosive device (IED) exploded near his vehicle while on patrol in Baghdad.  SSgt Griffin was temporarily assigned to the Multinational Force in Iraq from the 377th Security Forces Squadron, Kirtland Air Force Base New Mexico.

"Griff"

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

FINISHER:

50 Weighted Sit Ups/50 Your way

Day 64 Burpees

Heroes

By Jared Jenkins

   

In war, there are lives risked and lives taken

Men and women giving their best to defend what they love

They defend their country

Their honor

Their people

 

Some call them soldiers

Others call them heroes

 

Our veterans have risked their lives for us

They have lived through hell and fought with honor

Many have killed

And regret doing so

 

For every life, there is a soul

For every soul, there is a life

For those who have died, we show great appreciation and remembrance

For those who live, along with them live the horrific memories of battle

Some, memories of defeat

Some, memories of victory

 

Our veterans were more than soldiers

They were, and still are heroes

Zone winner announced on site Tuesday night...

Monday April 4

STRENGTH

Thruster

5-5-5

WOD

"Hero"



PAUL SCIULLO

Pittsburgh Police Officer Paul Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009
Six years ago Paul joined CrossFit Pittsburgh as he was preparing to attend the Police Academy.

"Blessed are the peacemakers, for they will be called sons of God." Matthew 5:9

BADGE# 4179         

9 Rounds

 For Time Of: 

4 Strict Pull Ups
    1 Deadlift 275/185

7 Burpees           
 9 Double Unders
100m Run or Row 125M

FINISHER:

Burpees Day 63

Sit Ups 100 50 Frog/50 Your way