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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April 11, 2014

4/11/14

1654899_10152017878273946_8108926_o

- Buy In -

Clean + Hang Clean + 2 Front Squats + 2 Jerks, build to max

Compare to March 25, 2014

WOD

For time:
10 Thrusters, 135#/95#
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

*10 Minute Time Cap

Drew 4:09 Rx, Nate 4:59 Rx

- Cash Out -

Gymnastic Skill Work – Muscle Ups, Pull Ups, Ring Dips

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April 10, 2014

4/10/14

- Buy In -

Dynamic Warm Up

WOD

5 Rounds, Each for Time:

3 Wall Walks

250m Row Sprint

10 Burpees

*Rest 90s Between Each Round

- Cash Out - 

200m Farmer’s Carry – As Heavy as Possible

 

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April 9, 2014

4/9/14

10006076_10151990943058946_413781268_o- Buy In -

10-20-30-40-30-20-10 Unbroken Double Unders

Scale A: 5-10-15-20-15-10-5

Scale B: 3-5-8-10-8-5-3

*10 Minute Time Cap

Compare to February 27, 2014

WOD

4 x 3 Minute AMRAPS:

10 Kettlebell Swings 70/53

8 Shoulder-to-Overhead 115/75

*Rest 2 Minutes Between Each AMRAP

- Cash Out -

2 x 8 Turkish Get Ups

 

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