Thursday June 30

Last Day of  IMPACT...

Please continue to check the site for WODs and news

We will miss you all.  Thank you for your support. Please keep in contact for any help or questions.

WOD

Teams Must Run 200M together to start and inbetween each round

 and end with 15 HSPU EACH   

50-40-30-20-10

(Teams of two)

    2 Push up Burpees

Jumping Squats

 Sit Ups             

(wod is outside, mod for HSPU, Kip, Assisted or 90 sec hold=15)

City of Pittsburgh, PA

PNC Park 

Wednesday June 29

WOD

6 Round

 8 BW Deadlift        

                             1 C&J to the back (mod if needed)    

8 BW Back Squat  

   200 M Sprint or 250 Row

(*Elite 8 Rounds)

STRENGTH

1 RM Back Squat after WOD

Tuesday June 28

David, Jon R, Brian

TEAM WOD

SP/PP

Walking Lunges

Ring Dips

Weighted Sit Ups

Pull Ups

June 27 Monday

STRENGTH

Hspu

Wod

 For Time

50  DU or 250 Row

40 Box Jump

30Kettle Swing

20 Wall Bal

10 Push Up

Then:

25 CLEANS(93/155)

Saturday June 26

6 Days til  closing...

No Formal Class

5 K Run

Friday June 23

                                                    7 Days til Closing...

Ames Crossfit offering great discount rate, contact Joey-Also available Crossfit DesMoines and Crossfit 515

STRENGTH

HPC

3-3-3

(80/90/95%)

WOD

5 Rounds

(In 5 Mins Complete)

400M Run  

                 10 Thrusters(95/135)

   10 K2E        

Rest 1 Minute between each round

FINISHER

Mobility

     

Thursday June 23

WOD

AMRAP in 20 Minutes

1 Round =

                1 DL(80% 5 rep max)

1 Chin Up 

3 Dead Lift

3 Pull Ups  

5 Dead Lift

5 Pull Ups  

*Elite Weighted Pull Ups

FINISHER

30-20-10

Air Squats for time

Static Squat Hold

1min, 45sec, 30sec

Kevin

Wednesday June 22

9 Days Left for IMPACT...

Noon Class will be from 12-1245 today.

COACH CHRIS

STRENGTH

Back Squat

3x10 Progressive

WOD

AMRAP 15 Minutes

5 Ground to Overhead

10 Push Ups

15 GHD or Weighted SU

Heavy or Elite(125/185#)

FINISHER

3x10 Up and Over BJ

or Lateral Jumps

Tuesday June 21

Connie

WOD For Time:

Elite 50 -Rxd 30 Reps

Walking Lunge

Push Ups

Box Jumps

Double Unders(300/500M Run)

Ring Dips

Knees 2 Elbows

Kettle Swing(1.5/2pd)

Sit Ups

HPC(DB 35/50-Barbell 65/95)

Good Mornings(Barbell weight)orBE

Wall Ball(20/14)

C2B Pull Ups

Monday June 20

Count down of 11 Days of IMPACT

Our doors will be closing June 30th.  However the website will continue to run and have WODs.

If you requested equipment,

PLEASE stop by and drop off a check or cash to secure your order, we have a waiting list of others who are interested in purchasing equipment if it becomes available.

Call me or text with any questions, concerns or comments.

Thank you 

Burpees

 STRENGTH

HSPU

WOD

10 Rounds

(Each)

1 Arm Dumbbell (Right then left)

Cannot set weight down(5 Burpee Penalty)

PC

FS

PP
FS
PP

FINISHER

5-6-7-8

T2B and JSU

200 M Run between rounds(3)

Saturday June 18

Brian, Coach Jay and Jon R

WOD

3 Rounds For Time:   

100 M Run         

50 Push Ups    

100 M Run          

50 Sit Ups       

100 M Run          

50 Squats        

100 M Run         

     50 Back Extension

       or Supermans

Friday June 17

STRENGTH

HPC

3-3-3

(80/85/90)

WOD For Time:

3 Rounds

20 KS   

       40 Push Press

  60 Sit Ups

"SPRINT"

FINISHER

400 M Broomstick Run

Thursday June 16

   12 Days of IMPACT Make UP WOD 515PM



WOD

Run or Row

or BOTH

   1x800(1000)M

 2x400(500)M

 3x200(250)M

Rest Between Set as Long as it Takes to Complete Each Run/Row

FINISHER

3x10

Burpee-Box Jumps

Wednesday June 15

Seated Good Morning...

STRENGTH

Back Squat

10-1-10-1-10-1-10-1-10 (P)

WOD

AMRAP in 20 Minutes

400 M

50 Air Squats

(*Elite 4 Rds Min-goal 5 Rds)

FINISHER

Handstands if time



Tuesday June 14

Happy Flag Day!

WOD For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean

In Between Sets

1 PP/PJ   

2 Burpees

                 3 Ring Dips/Pull Ups

    100 M Sprint

*(Elite 110/165#)

Monday June 13

Rob

STRENGTH

HSPU

WOD

4 Round

Alt between Run/Row

Row 500/Run 400 

15 Heavy Dead Lift\

20 Box Jumps

*Elite 1000 Row/800 Run

Saturday June 11

• PARTNER WOD

8 Rounds

Partner 1        10 Burpees/200 M Run

             Partenr 2        10 Sn Grip DL/FS/100 M Carry

     Partner 1        10 PClean/PJ/100 M Carry

Partner 2        10 Burpees/200 M Run 

ALTERNATE ROUNDS

(95/135)

Friday June 10

WOD For Time:

RUN

21 Curtis P's

100 Sit Ups

RUN

21 Curtis P's

100 Sit Ups

RUN

Thursday June 9

SOME PAIN STORM ACTION

 

 

WOD For Time:

ROW 1000M

RUN 1000M

BAR or PLATE JUMPSX100

ROW 500M

RUN 500M

BAR or PLATE JUMPSX75

ROW 250M

RUN 250M

BAR or PLATE JUMPSX50

Wednesday June 8

Coach Jay

12 Days of IMPACT

           1     100 M Row-(Bear Crawl PM)

2     HSPU                          

3     Tire Flips                     

4     Deadlift(205/135)        

5     OHS                           

6     HPS                           

7     Frog Sit Ups               

8     KS                             

9     Box Jumps                 

10   RR Push Ups(50/30#)  

11   Ball Cleans(20/14#)     

12  1200M Run                  

This WOD is done just like the song"12 Days of Christmas" is sung.

TUESDAY June 7

 

Some Happy Faces:)

Wod For Time:

Reps of

Sit Ups

Pull Ups

Double Unders or Tuck Jumps

Then:

3 Rounds

SDHP(mod HPS)

Lunges or Wall Balls

Run

Monday June 6

Tuition Due.

Christina

Partner WOD

"The Second Coming"

FINISHER:

If time

3x10 Gals

3x18 Guys

Push Ups Unbroken

Saturday May 4

JON Rankin

WOD

For Time

200 M Run

Start/Between/End

50 OHS

     50 Pull Ups

50 HPC 

50 KBS 

  50 Sit Ups

     50 Push Jerk

then:

Friday Finisher

Friday June 3

Tuition is Due.

No noon Class today!

KIM

STRENGTH

Hang Power Clean

O Lift

Skills/Drills for HPC/DL

5x5 P

WOD

Perform 

     3 Dead Lift 

3 Sit ups

Every 30 seconds for 10 minutes

(Diane Weight)

FINISHER:

Push Ups/Sprint 50M

20-15-16-12-16-15-20

10-8-6-15-6-8-10

UNBROKEN PUSH UPS

Thursday June 2

TUITION IS DUE

Coach Angie and Meredith Starmer

Please text today by 9am for noon class. 

 Friday noon class is cancelled.

WOD For Time:

30  TGU

                30  Jumping Sit Up

30  K2E 

                30  Russian Twists

                                30  Mountain Climber Planks