April 23, 2014

4/23/14

- Buy In -

Snatch Grip Push Press

5 x 2 reps @ 70%

4 x 2 reps @ 75%

*% taken from 1RM Snatch

WOD

4 x 800m Run

Rest 1:1

Compare to June 23, 2013

- Cash Out -

5 Legless Rope Ascents

 

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April 22, 2014

4/22/14

Community Notes:

- We announced this last night but might as well post it here, too: We are both happy and sad to announce that Coach Nate Kozma will be leaving Crossfit South Hills and forging ahead with his dream of opening his own affiliate in the Murrysville area in the next month or so (possibly sooner). He needed to jump on the space he needed to lease, so his departure is a bit sudden, but we want to send him off in CFSH style this upcoming Saturday, April 26th at 10am with a Farewell WOD (where you can also wish him Happy Birthday with burpees). There will be no 9am WOD this week. Make sure you come out and give him a proper goodbye–with your sweat and tears!

- Buy In -

Back Squat

6 @ 65%, 5 @ 70%, 4 @ 75%, 3 x 2 @ 80%

WOD

AMRAP in 5 Minutes:

3 Power Snatches (145/105)

3 Handstand Push Ups

*Rest 5 Minutes

AMRAP in 5 Minutes:

4 Power Snatches (125/85)

6 Box Jumps (24/20)

*Rest 5 Minutes

AMRAP in 5 Minutes:

10 Toes to Bar

10 Kettlebell Front Squats (35/26)

- Cash Out -

5 Minute Airdyne Cooldown

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April 21, 2014

“Cindy”

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- Buy In -

3 Position Clean (Floor/Above Knee/Mid Thigh)

2 @ 70%, 3 @ 75%

WOD

“Cindy”

As Many Rounds as Possible in 20 Minutes:

5 Pull Ups

10 Push Ups

15 Squats

Compare to October 7, 2013

- Cash Out -

1500m Recovery Row

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April 19, 2014

4/19/14

- Buy In -

Dynamic Warm Up

WOD

5 sets of  3 Touch and Go Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press), working toward 3RM

- Cash Out - 

Front Squat 5 @ 65%, 5 @ 70%, 3 @ 70%, 5 @ 75%

Use 1RM from April 2, 2014.

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April 18, 2014

4/18/14

Community Notes:

- Remember that there will be NO OPEN GYM this Sunday for Easter.

- Free class for beginners tomorrow at 10am!

- Buy In -

Make Up a Missed Buy In from this week.

WOD

2 Rounds for Time:

1000m Row

15 Over-the-Box Burpees 24/20

25 Hand Release Push Ups

*18 Minute Time Cap

- Cash Out -

Muscle Up Skill Work

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April 17, 2014

4/17/14

- Buy In -

Every Minute on the Minute for 10 Minutes:

Even: 5-8 Strict Pull Ups

Odd: 100m Sprint

WOD

4 x 3 Minute AMRAPs:

10 Overhead Squats 95/65

10 Toes to Bar

*Rest 2 Minutes

- Cash Out -

2 x Max Kettlebell Swings 70/53

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April 16, 2014

4/16/14

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- Buy In -

Push Press 1RM

WOD

For Time:

30 Handstand Push Ups

50 Double Unders

20 Handstand Push Ups

50 Double Unders

10 Handstand Push Ups

50 Double Unders

*15 Minute Time Cap

- Cash Out - 

2 x 500m Row

Rest 1 Minute Between Attempts

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April 15, 2014

4/15/14

Community Notes:

- We are currently taking registrations for the May On Ramp program which begins Monday, May 5th. Our comprehensive 4 week On Ramp breaks down all of the movements and builds up to the intensity of our regular classes. Great for beginners as well as experienced athletes. Want to try a class for free before committing? Check out our free Saturday class at 10am! Message us at contact@crossfitsouthhills.com or call 412-389-1256 for more details.

- There is NO OPEN GYM this Sunday.

- Buy In - 

Back Squat 8 @ 60%, 6 @ 65%, 6 @ 70%, 4×3 @ 75%

WOD

As Many Rounds as Possible in 8 Minutes:

10 Pull Ups

15 Wall Ball 20/14

- Cash Out - 

2 x 50m Kettlebell Walking Lunge 53/35

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April 14, 2014

“Elizabeth”

- Buy In -

High Hang Snatch + 2 Snatch Balance EMOM for 10 Minutes @ 50% of 1RM Snatch

WOD

“Elizabeth”

For Time:

21-15-9

Squat Clean 135/95
Ring Dips

*12 Minute Time Cap

Compare to December 28, 2013

- Cash Out - 

Weighted Pull Up 3-3-3

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April 12, 2014

4/12/14

- Buy In -

Dynamic Warm Up

1RM Deadlift

Compare to September 23, 2013

WOD

3 Rounds for Time:

21 Power Snatch 75/55

15 Toes to Bar

*12 Minute Time Cap

- Cash Out - 

Midline

 

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