CrossFit Pittsburgh

WOD

With a Partner

1 minute at each station followed by 30 seconds of rest

3 Rounds

OH Lunges with Med Ball

Lateral Jumps over Med Ball

Chest Passes with Med Ball

Push Ups with hand on Med Ball

Med Ball Sit Ups (tossing to partner)

Tire Flips

Back Extensions with Med Ball

Wall Ball Shots

WOD

Thank you to CrossFit 4800 in Bozeman, MT for their support of the Pittsburgh Steelers!

Kettlebell and Pull Up Intervals

Elizabeth

21-15-9

Cleans, 135#

Ring Dips

WOD

400M Run

50 Sit Ups

50 Double Unders

40 Back extensions

40 Double Unders

30 Push Ups

30 Double Unders

20 Knees to Elbows

20 Double Unders

10 Ring Rows

10 Double Unders


Please remeber to bring in February payments!

Weather Update!

Jacki will be teaching the 5:30pm class.

The 6:30 is CANCELLED!

I am very sorry for any inconvenience this may cause you!

Thrusters

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

Morning schedule:

9:00am ONLY

Due to severe weather conditions I am cancelling the 10:00am.  

 

Evening classes, stay tuned throughout the day for updates.

Barbara

5 Rounds for time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Painstorm II

5 Rounds

10 Cleans, 135#

15 Push Ups

then

400M Run

20 cycles of

Hang Squat Clean(95,65)

Lunge(x2)

Split Jerk

30 Pull Ups

400M Run

30 Box Jumps

30 Wall Ball

400M Run

20 cycles of

Hang Snatch(45)

OH Lunge(x2)

20 Medicine Ball Cleans

400M Run

30 Kettlebell Swings(55,35)

50 Push Ups

WOD

5 rounds for time:

30 x GHD Sit-ups

25 x Back Extensions