Saturday 5/1/10 - Sunday 5/2/10

Rest Days.

We are now in the month of graduation. Congratulations to our Firsties.

Friday 4/30/10

DB threw down the gauntlet for NM the other day for this WOD. So here we go....

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53#/35#)
60 Sit-ups
70 Burpees

Post time to comments.

Now NM has no excuse for not doing this WOD.

Thursday 4/29/10

3 rounds for time of:

15 x hang power clean (135#/95#)
15 x burpees

Post time to comments.

Wednesday 4/28/10

Deadlift

3 x 2 x 2 x 1 x 1 x 1

Post weights to comments.

If you are working the 2/3 schedule, work on deadlift form/technique.

Tuesday 4/27/10

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 rounds for time of:
50 x double unders (or tuck jumps)
35 x knees to elbows
20 yard Overhead walk (185# / 135#)

Bring your jump ropes and scale appropriately on the overhead walk.

Post time to comments.

Monday 4/26/10

Back Squat

3 x 3 x 3 x 3 x 3

Post weights to comments.

Saturday 4/24/10 - Sunday 4/25/10

5 Day Cycle:
Rest

2/3 Day Cycle:
"Danny"
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups

No need for a bonus this weekend!
Post rounds to comments.

Friday 4/23/10

We're meeting in front of Arvin to run down to Shea Stadium

For Points.

800m Run
50 x Pull up
800m Run
100 x Sit up
800m Run
100 x Push up
800m Run

20:00 earns you 100pts, point added or subtracted for every 6 seconds from 20:00

Post score to comments.

Wednesday 4/21/10

5 Day Cycle:

"Danny"
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups

Post rounds to comments.


2/3 Day Cycle:
Practice your Goat!

Tuesday 4/20/10

Helen

3 rounds of:
Supe's loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups

Compare to 3/2/10 and 1/22/10

Post time to comments.

Monday 4/19/10


"DT"

Five Rounds for Time of:
12x Deadlift (155lb/95lb)
9x Hang Power Clean (155lb/95lb)
6x Push Jerk (155lb/95lb)

Post time to comments.

Saturday 4/17/10 - Sunday 4/18/10

5 Day Cycle:
Rest

2/3 Day Cycle:
"CrossFit Total"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to 3/11/10

Post Weights to Comments

Friday 4/16/10

30 Muscle-Ups for Time

Compare to 2/2/10

For the CrossFit Friday crew-
Seagram's Seven with a Twist
15 minute AMRAP of:
7 Medicine Ball Cleans (20#/14#)
7 Push Ups (chest to floor)
7 Box Jumps (24"/20")

Post time or number of rounds complete to comments.

Thursday 4/15/10

3 rounds for time of:
50 x Sumo Deadlift High Pull (45lb) (This is to replace a 500m row)
21 x Burpees
Supe's Loop

Compare to 2/16/10

Post time to comments.

Wednesday 4/14/10

5 Day Cycle:
"CrossFit Total"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to 3/11/10

Post Weights to Comments


2/3 Day Cycle:
Muscle Up Progression

Tuesday 4/13/10

Make sure you bring your PT belts for the morning group.

5k for Time:

From Arvin to Lee Gate and back.

Compare to 3/9/10.

Post time to comments.

Monday 4/12/10

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Compare to 2/4/10

Post weights to comments.

Saturday 4/10/10 - Sunday 4/11/10

5 Day Cycle:

Rest

2/3 Day Cycle:

Five rounds for time of:
Supe's Loop or 400m run
15 x Overhead Squat (95 lb / 65 lb)

Compare to 11/7/08
Post time to comments.

Friday 4/9/10

For time:

Walking Lunge 100 ft
21 Pull-ups
21 Sit-ups

Walking Lunge 100 ft
18 Pull-ups
18 Sit-ups

Walking Lunge 100 ft
15 Pull-ups
15 Sit-ups

Walking Lunge 100 ft
12 Pull-ups
12 Sit-ups

Walking Lunge 100 ft
9 Pull-ups
9 Sit-ups

Walking Lunge 100 ft
6 Pull-ups
6 Sit-ups

Post time to comments.

Thursday 4/8/10

Hang Power Clean and Jerk:

1-1-1-1-1-1-1

Post weights to comments.

Wednesday 4/7/10

5 Day Cycle:
"Nancy"

Five rounds for time of:
Supe's Loop or 400m run
15 x Overhead Squat (95 lb / 65 lb)

Compare to 11/7/08
Post time to comments.


2/3 Day Cycle:
Squat Progression
Air Squat
Front Squat
Back Squat
Overhead Squat
Squat Drills

Tuesday 4/6/10

Three rounds for time of:

21 L-Pull ups
3 x 15 foot L-Rope climb ascents

Post time to comments

Monday 4/5/10

Five rounds for time of:

10 x Power Clean (135 lb / 95 lb)
20 x Kettlebell Swing (53 lb / 35 lb)

Post times to comments.

Saturday 4/3/10 - Sunday 4/4/10

5-day schedule: Rest Days!!!

2/3 schedule:
10 rounds of:
10 x pull ups
10 x ring dips

Post time to comments.

Enjoy your weekend.

Friday 4/2/10

"Nicole"

AMRAP 20 Minutes:
Gym Loop
Max Reps Pull-ups

Post Rounds and Reps to Comments


OR the CrossFit Friday WOD:
Start in the '62 room
3 rounds of:
rope climb in Hayes (to the top of the rope)
2 laps around the Hayes track then back to '62 room
10 x rolling burpees (Man On Fire)
10 x overhead squat (95#/65#)

Post time to comments.