Pin Up CrossFit http://pinupcrossfit.com citius altius fortius // faster, higher, stronger Wed, 02 Sep 2015 01:19:57 +0000 en-US hourly 1 http://wordpress.org/?v=4.3 September 1, 2015 http://pinupcrossfit.com/6710/september-1-2015/ http://pinupcrossfit.com/6710/september-1-2015/#comments Wed, 02 Sep 2015 01:19:57 +0000 http://pinupcrossfit.com/?p=6710 Warm Up

200 M run x1

8 Pull ups

:30 sec Plank

8 Push ups

x2

Strength

Back Squat

10-8-6-4-2 @135/95

Ring Rows

2-4-6-8-10

(Do 10 BS then 2 RR, 8 BS – 4RR,…)

NFT

WOD

50 HR Push ups

40 Box Jumps 24/20

30 KB Swings 53/35

20 Box Jump Burpees

10 C2B Pull ups

Cool Down

Working on L-sits

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August 31, 2015 http://pinupcrossfit.com/6709/august-31-2015/ http://pinupcrossfit.com/6709/august-31-2015/#comments Tue, 01 Sep 2015 01:17:40 +0000 http://pinupcrossfit.com/?p=6709 Warm Up

75 DU’s or 3 min working on DU’s x1

8 Goblet Squats

8 Push Jerks w/ bar

5 V-ups

x2

Strength

1 Squat Clean + 1 Front Squat + 1 Jerk =1

10 reps all betw 65%-75% of 1RM Clean % Jerk, rest between reps

WOD

400 M run

10 Power Cleans 115/75

3 rds

Cool Down

3 attempts max T2B w/out coming off, rest 1 min betw

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August 28, 2015 http://pinupcrossfit.com/6707/august-28-2015/ http://pinupcrossfit.com/6707/august-28-2015/#comments Sat, 29 Aug 2015 03:57:59 +0000 http://pinupcrossfit.com/?p=6707  

WOD

“Pike”

20 Thrusters 75/55

10 Strict ring dips

20 Push ups

10 Strict HSPU

50 M bear crawl

5rds For TIME

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August 27, 2015 http://pinupcrossfit.com/6706/august-27-2015/ http://pinupcrossfit.com/6706/august-27-2015/#comments Fri, 28 Aug 2015 03:55:52 +0000 http://pinupcrossfit.com/?p=6706 Warm Up

2 min row

:30 sec hold hollow rock postion

2 Rope Climbs

15 Push ups

x2

Speed Work

Row 10 Pulls ME

Rest 1 min betw x8

WOD

3 MU’s  (9 pull ups/ 9 dips)

9 Deadlifts 245/155

30 DU’s

4rds for Time

Cool Down

800 m run  at tempo

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August 26, 2015 http://pinupcrossfit.com/6705/august-26-2015/ http://pinupcrossfit.com/6705/august-26-2015/#comments Thu, 27 Aug 2015 03:53:44 +0000 http://pinupcrossfit.com/?p=6705 Warm Up

2 min row  x1

8 Push press Snatch grip BN PVC-Bar

8 OHS PVC-Bar

8 Snatch Grip DL PVC-Bar

x2

Strength

1 Power Snatch + 1 Hang Squat Snatch = 1 rep

2-2-3-3 increase weight each set , rest between reps

WOD

200 M run w/ Dynamax ball 20/12

7 KB swings 53/35

14 Sit ups w/Dynamax ball

21 Squats

4 rds for time

Cool Down

10 Power Cleans AFAP UB Clients choice (recommended 135/95)rest 1 min

x2

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August 25, 2015 http://pinupcrossfit.com/6703/august-25-2015/ http://pinupcrossfit.com/6703/august-25-2015/#comments Wed, 26 Aug 2015 04:51:20 +0000 http://pinupcrossfit.com/?p=6703 Warm Up

50 DU’s x1

10 Clapping Push ups

6 Kips working hollow position on rings

20 Jumping Jacks

x2

5 min Stretch forearms and calves

Strength

12 min EOMOM

Even: 3 Bench/ Floor Press @ 80%-85%

Odd: 6 Pendlay Row

WOD

15 T2B

20 Box Jumps 20”

100 m Farmers Carry 53’s/35’s

15 min AMRAP

Cool Down

10 Curtis P’s

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August 24, 2015 http://pinupcrossfit.com/6701/august-24-2015/ http://pinupcrossfit.com/6701/august-24-2015/#comments Tue, 25 Aug 2015 03:48:13 +0000 http://pinupcrossfit.com/?p=6701 Warm Up

400 M run x1

8 Front squat w/bar

8 Ring rows

8 KB swings

x2

Strength

Thruster

10 min to find 1 RM (form the rack)

WOD

“Fran”

Thruster

Pull ups

21-15-9

Cool Down

20 sec hollow rock position hold

20 sec super man position hold

20 sit ups

rest 1min 4 x

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3rd Annual Beach WOD http://pinupcrossfit.com/6699/3rd-annual-beach-wod/ http://pinupcrossfit.com/6699/3rd-annual-beach-wod/#comments Sat, 22 Aug 2015 05:27:08 +0000 http://pinupcrossfit.com/?p=6699 Beach is looking great for the 3rd Annual Beach WOD tomorrow morning! Come down hwy 288 to Surfside Beach. When you come over the bridge go straight to the water, (you can drive on the beach) and hang a left on the sand. We’ll set up shop at beach marker #6. If you don’t want to drive on the sand park on Driftwood Ct (street by liquor store) and walk over the dunes to the sand. See y’all tomorrow!

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August 21, 2015 http://pinupcrossfit.com/6698/august-21-2015/ http://pinupcrossfit.com/6698/august-21-2015/#comments Sat, 22 Aug 2015 03:23:01 +0000 http://pinupcrossfit.com/?p=6698  

Speed Work

100m Sprint x8 rest 1:2

 

WOD

2 rope climbs

5 Tire Flips (Flip jump in, jump out)

10 Lunges w/ 95#/65# on back

5 rds NFT

Cool Down

1 min plank rest 1 min

x3

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August 20, 2015 http://pinupcrossfit.com/6697/august-20-2015/ http://pinupcrossfit.com/6697/august-20-2015/#comments Fri, 21 Aug 2015 03:21:31 +0000 http://pinupcrossfit.com/?p=6697 Warm Up

200 M run w/ Dynamax ball x1

3 Wall Walks

20 walking lunges

4/4 clean and press w/ KB 35/25

x2

Strength

Push Press

3-3-3-3-3 Starting at 75% go up only with good form

WOD

10 Clean and Jerk 135/95

400 M run

20 Front Squat

400 M run

10 Clean and Jerk

For Time

Cool Down

10 Sec L-sit into 10 V-ups

4 x  NFT

 

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