Pin Up CrossFit

May 17, 2013

Andrew — Sat, 18 May 2013 00:11:42 +0000

WOD

“Michael”

800m run

50 back extensions

50 sit ups

3 rounds

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

May 16, 2013

Andrew — Fri, 17 May 2013 00:07:33 +0000

WOD

5 curtis p’s (95/65)**

400m run

4 rounds

** 1 curtis p = 1 hang squat clean, lunge right leg, lunge left leg, push press

May 15, 2013

Andrew — Wed, 15 May 2013 19:20:02 +0000

WOD

15-12-9-6-3

dead lift (275/185)

box jump (30/24)

hr push up

May 14, 2013

Andrew — Tue, 14 May 2013 19:18:53 +0000

WOD

10 burpee wall balls (20/14)

20 sit ups

10 med ball cleans

15 min amrap

Intro class June 1

Andrew — Tue, 14 May 2013 16:22:59 +0000

Our next intro will be held at Bayou City CrossFit at 10am on Saturday June 1st

May 13, 2013

Andrew — Mon, 13 May 2013 16:23:42 +0000

WOD

7 squat clean thrusters (must be unbroken – you pick weight, can add weight but cannot remove)

12 T2b

400m run

5 rounds

Supplemental Work:

Back Squat (deload) 5@40%; 5@50%; 5@60%

Bench Press: 5@40%; 5@50%; 5@60%

Deadlift: 5@40%; 5@50%; 5@60%

Accumulate 3:00 of handstand hold or HS walk practice
20 Skin the cats
30 Toes to Rings

10 Alternating Pistols
5 Bar Muscle ups (or C2B pullups)
50 DU’s
5x

May 10, 2013

Andrew — Fri, 10 May 2013 22:46:28 +0000

WOD

20min amrap

Row 250m

21 sdhp (95/65)

15 pull-ups

May 9, 2013

Andrew — Thu, 09 May 2013 22:45:17 +0000

WOD

1 Suicide: out 5m, back. Out 10m back. Out 15m back.

Amrap back squat in 1:00 (135/95 off the rack, watch own clock)

Rest 1:00

May 8, 2013

Andrew — Wed, 08 May 2013 12:44:14 +0000

WOD

Partners:

20 ctb pull-ups

30 hr push-ups

40 sit-ups

50 air squats

60 du’s

*1 person works throughout. Goal is speed…see how fast and hard you can push to keep up with your partner.

May 7, 2013

Andrew — Tue, 07 May 2013 12:39:32 +0000

WOD

400m sprints x 4 w/ 1:00 between

Then,

Tabata push-ups

Tabata dips (ring or static)