Monday 09.01.14 – ONE CLASS AT 10:00AM ONLY!

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Hero Wod: Whitten (Single Athlete Effort OR In teams of 2)
5 RFT:
22 KB Swings – 70/53
22 Box Jumps – 24/20”
400m Run
22 Burpees
22 Wallball Shots – 20/14#

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Sunday 08.31.14

11:00 = Yoga for CrossFit
12:00 – 2:00 = Open Gym

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Saturday 08.30.14

9:15am team wod:
2 person teams; for time & reps
2 rounds of the following:
400m run/burpees – switch; count burpees
25 box jumps/deadlifts – switch; count deads
25 wall balls/hang power cleans; switch, count HPC

Partner 1 runs 400m while partner 2 does burpees, then partner 1 does burpees while partner 2 runs 400
Partner 1 does 25 box while partner 2 does deads, then partner 1 does deads while partner 2 does box
Partner 1 does wall balls while partner 2 does HPC, then partner 1 does HPC while partner 2 does wall balls
Repeat

F = box = 20/16; wall balls = 16 to 10’/12 to 9’; barbell = 75/55;
P = box = 24/20; wall balls = 20 to 9’/14 to 9’; barbell = 115/75
C = box = 30/24; wall balls = 20 to 10’/14 to 10’; barbell = 155/115

10:00am Hero WOD:
JBo
28:00 AMRAP = 9 OHS (115/75); 1 legless rope climb (begin from seated); 12 bench press (115/75)

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Friday 08.29.14

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WARM UP
PVC mobility
Leg swings x 10 each leg
3 rounds:
15 slam balls
10 burpees

SKILL
Kipping – Ring Dips, Pull-up, T2B
Pick one or two to work on for 10-15 minutes

METCON
1:00 ME (max effort) Muscle-ups
< rest 1:00 >
3 Rounds:
5 Wall Climbs
25 Slam Balls
5 Push Jerks
< rest 1:00 >
1:00 ME Muscle-ups

Elements: Box dips;
Fitness: Box dips; 85/55
Performance: Ring dips; 115/75
Competition: 155/115

AP: Cool down & mobility

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Thursday 08.28.14

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WARM UP
10 PVC good mornings
10 KB swings
Jog 200m
10 PVC good mornings
10 KB swings
Jog 200m

STRENGTH
Deadlifts 5×5
Elements: Lightweight
Fitness: Lightweight, focus on form
Performance: Moderate
Competition: As heavy as possible

METCON
500m row
28 Plate Push ups (alternating arms)
14 OH Lunges
28 Plate Push ups
14 Jumping lunges
28 Plate Push ups
14 Walking lunges
Run 600m

Elements: Regular/scaled push-ups
Fitness & Performance: 35#/25#
Competition: 45# – male and female

AP: 3×15 GHD back extensions

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Wednesday 08.27.14

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WARM UP
Jog 200m
Row 250m
Dynamic Warm-up: Coaches choice

SKILL
10:00 Rope Climbing clinic for anyone not familiar with technique
Competition: 3-5 legless rope climbs

METCON
A)
5:00 EMOM
2 Squat Cleans
10 Air Squats
B)
5:00 EMOM
2 Squat Cleans
15 Mountain Climbers
C)
5:00 EMOM
2 Squats Cleans
20 Bar Hops

Elements: As light as needed
Fitness: 75/55
Performance: 135/85
Competition: 185/125

AP: Tabata plank holds

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Tuesday 08.26.14

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WARM UP
PVC Mobility
10 Arm circles
10 Arm crosses
2 rounds:
60 Single or 40 double unders
15 sit-ups

STRENGTH
Strict Press
5-5-3-3-3-1-1
All Groups: Start light and work up to two heavy singles

METCON
15:00 AMRAP
10 C2B Pull-ups
10 Sit-ups
10 Box Jumps
Elements: Ring Rows; 16/12”; possibly scale to 10:00
Fitness: Ring rows; 20/16”
Performance: Assisted Pull-ups; 24/20”
Competition: C2B; 30/24”

AP: Mobility and cool down

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Monday 08.25.14

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WARM UP
PVC Mobility
Run 400m
20 mountain climbers
20 squats
Stretch

STRENGTH
Back Squat 6×3
Elements: Lightweight
Fitness: Lightweight
Performance: 70-75%
Competition: 75-80%

METCON:
5 Rounds
5 Burpees
Sprint 100m
5 Burpees
10 Pistols
10 HSPU

Elements: Step-ups; 10 DB Press, possibly scale to 3 rounds
Fitness: 10 Step-ups; 10 DB Press
Performance: 10 scaled pistols or step-ups; 10 DB Press or 10 Shoulder taps
Competition: as prescribed

AP: 50 Medball sit-ups

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Sunday 08.24.14

11:00 = Yoga for CrossFit
12:00 – 2:00 = Open Gym

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Saturday 08.23.14

9:15am Team WOD
2 person teams; 2 rounds for time:
200m run relay
21 kb swings (each, 1 completes then partner completes)
15 pull ups (each)
9 t2b (each)
200m run relay
21 thrusters (each)
15 wall balls (each)
9 OHS (each)
200 total team du

F: 40/25 KB; 65/45 barbell; 14/10 Wall Ball; scale bw movements as needed; 300 su
P: 53/35 KB; 95/65 barbell; 20/14 WB; scale bw movements as needed; du or 300 su
C: 70/53 KB; 135/95 barbell; 20/14 WB

10:00am Hero WOD

Paul
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.

5 rft:
50 du
30 k2e
20 yard oh walk (185/130)

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