Pin Up CrossFit http://pinupcrossfit.com citius altius fortius // faster, higher, stronger Fri, 31 Jul 2015 01:31:04 +0000 en-US hourly 1 http://wordpress.org/?v=4.2.3 July 30, 2015 http://pinupcrossfit.com/6675/july-30-2015/ http://pinupcrossfit.com/6675/july-30-2015/#comments Fri, 31 Jul 2015 01:31:04 +0000 http://pinupcrossfit.com/?p=6675 Warm up
10 Wall Squats
10 Scorpions
Broad Jump Down and Back
5 Burpees
2x
Strength
Back Squat: 5-5-2-1-1-1 – working to 100% of current max
WOD
400m Run
15 Box Jumps
9 Hang Power Cleans (135/95)
3x
Cool Down
50 Med ball GHD Situps
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July 29, 2015 http://pinupcrossfit.com/6673/july-29-2015/ http://pinupcrossfit.com/6673/july-29-2015/#comments Thu, 30 Jul 2015 00:28:54 +0000 http://pinupcrossfit.com/?p=6673 Warm up
Run 400m
High Knees, butt kicks, etc.
Strength
100m x 8 EMOM
WOD
15 Push Press/jerk (105/85)
15 Pullups
5x
Cool Down
Ab Rollouts x 20
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July 28, 2015 http://pinupcrossfit.com/6671/july-28-2015/ http://pinupcrossfit.com/6671/july-28-2015/#comments Tue, 28 Jul 2015 20:27:01 +0000 http://pinupcrossfit.com/?p=6671 Warm up
400m Run
10 Situps
5 Pause Goblet Squats
30 DU’s
2x
Strength
10:00 Alternating EMOM
Odd: Front Squat 8-8-8-8 starting at 65%
Even: 10 T2B
WOD
400m Run
20 KB Swings (53)
20 Goblet Squats
4x
Cool Down
100m Farmers carry (53s/35’s)
10 Back Ext
3x
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July 27, 2015 http://pinupcrossfit.com/6669/july-27-2015/ http://pinupcrossfit.com/6669/july-27-2015/#comments Tue, 28 Jul 2015 00:24:02 +0000 http://pinupcrossfit.com/?p=6669
Warm Up
400m Run
5 HSPU
10 Pullups
15 Squats
2x

Strength

Push Press 5-5-3-3-2 Start at 70%

WOD

“DT”
12 Deadlifts (155)
9 Hang pwr cleans
6 Push Press
5x

Cool Down

1:00 Plank

20 Ab Twists

Rest 1:00

3x
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July 24, 2015 http://pinupcrossfit.com/6667/july-24-2015/ http://pinupcrossfit.com/6667/july-24-2015/#comments Sat, 25 Jul 2015 00:55:16 +0000 http://pinupcrossfit.com/?p=6667
Warm Up
12 Lunge steps
10 Pushups
12 Situps
2x

Strength

Alternating 12:00 EMOM

Even: Bulgarian Split Squats 3×8 each leg

Odd: 10 Plyo Pushups

WOD

10:00 EMOM

5 Burpees + 50m sprint

Cool Down 

12:00 alternating EMOM

10 T2B

10 Back Extensions
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July 23, 2015 http://pinupcrossfit.com/6665/july-23-2015/ http://pinupcrossfit.com/6665/july-23-2015/#comments Fri, 24 Jul 2015 00:52:04 +0000 http://pinupcrossfit.com/?p=6665
Warm Up
10 Good mornings
20 Jump and touch
Bear Crawl Down and back
5 Burpees
2x

Strength

5 Back Squats (70% 1RM)

10 Jumping DB Squats

10 Tuck Jumps

Rest 2:00

4x

WOD

Run 200m

20 Single arm DB Thrusters (35/20)

10 HRPU

3x

Cool Down

5:00 DU Practice or 100 DU’s
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July 22, 2015 http://pinupcrossfit.com/6661/july-22-2015/ http://pinupcrossfit.com/6661/july-22-2015/#comments Thu, 23 Jul 2015 01:57:34 +0000 http://pinupcrossfit.com/?p=6661
Strength

250m row x 6 w/ :90 rest between

WOD

5 HSPU

10 alternating pistols

15 Pullups

10x

Cool Down

100 KB Swings AHAP in as few sets as possible

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July 21, 2015 http://pinupcrossfit.com/6660/july-21-2015/ http://pinupcrossfit.com/6660/july-21-2015/#comments Wed, 22 Jul 2015 01:57:25 +0000 http://pinupcrossfit.com/?p=6660
Warm Up

Row 1k

Dynamic Warmup

Strength

OHS – 5-5-5-5-5 – all about ROM and technique

WOD

12:00 AMRAP

5 Hang Snatch (115/75)

5 MU’s (sub CTB + Dips OR Transitions)

5 Box Jumps (30/24)

Cool Down

Coach Led Plank work

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July 20, 2015 http://pinupcrossfit.com/6659/july-20-2015/ http://pinupcrossfit.com/6659/july-20-2015/#comments Tue, 21 Jul 2015 04:55:17 +0000 http://pinupcrossfit.com/?p=6659 Warm Up
Run 400m x 1

Broad Jump Down and Back
8 Goblet Pause Squats
8 Dips
2 Wall walks
2x

Strength
Bench Press + Static Dip complex
5 bench press @ 70% followed immediately by 10 Static dips (weighted if possible)
4x

WOD:
5 Burpee Box Jumps
200m Run
15 Pushups
20 Jumping Squats
25 KB Swings (53/35)
30 DU’s
3x

Cool Down:
200m Farmers carry
30 Situps

3x

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Mobility Series http://pinupcrossfit.com/6658/mobility-series/ http://pinupcrossfit.com/6658/mobility-series/#comments Mon, 20 Jul 2015 20:52:29 +0000 http://pinupcrossfit.com/?p=6658 Let’s Get Flexy

Hey Everyone,

We’ve heard a lot of talk around the Box about interest in Yoga or Mobility Classes and don’t you worry, we hear you loud and clear. For those of you who don’t know, I came to Pin Up with a Yoga background, and have recently re-tapped into that part of my life, for myself, and to hopefully spread some mobility to the rest of the CrossFit world. :)

I’d like to extend an invitation to everyone to join me in an 8 Week Mobility Series starting this August. It won’t be traditional yoga, meaning we may not flow, we may possibly just stretch. But that does not mean there won’t be some touches of Yoga within the class. I’m hoping to help everyone create a more comfortable squat and overhead position, and possibly  a less stressful life in general. Here are the details below:

Time: Thursdays 7:15pm and Saturdays 10:30am

Where: Pin Up Crossfit (of course)

Classes Begin: Thursday August 6th-September 12

Cost: First 2 Weeks are FREE! 6 weeks series one time fee: $60

Sign Up: NOW! email crystal@pinupcrossfit.com to reserve your spot.

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