Pin Up CrossFit citius altius fortius // faster, higher, stronger 2015-07-31T01:31:04Z http://pinupcrossfit.com/feed/atom WordPress Crystal Flores <![CDATA[July 30, 2015]]> http://pinupcrossfit.com/?p=6675 2015-07-29T20:33:18Z 2015-07-31T01:31:04Z 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
]]>
0
Crystal Flores <![CDATA[July 29, 2015]]> http://pinupcrossfit.com/?p=6673 2015-07-29T20:30:54Z 2015-07-30T00:28:54Z 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
zu0QEku47VkuW7curh8X3WLgIKaxR9SxvGX4QhbigTs
]]>
0
Crystal Flores <![CDATA[July 28, 2015]]> http://pinupcrossfit.com/?p=6671 2015-07-29T20:28:44Z 2015-07-28T20:27:01Z 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
6Xvj6aI1sNs1EdkxttEC40kavsK1edsTE0OT7r4wpt4
]]>
0
Crystal Flores <![CDATA[July 27, 2015]]> http://pinupcrossfit.com/?p=6669 2015-07-29T20:26:35Z 2015-07-28T00:24:02Z
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
x5_mHkEfpGp7g90ln4pQML6679HVZGaLpVNKXFQvHWs
]]>
0
Crystal Flores <![CDATA[July 24, 2015]]> http://pinupcrossfit.com/?p=6667 2015-07-25T00:55:16Z 2015-07-25T00:55:16Z
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
YKMhiY6MmIlAFQ0aqxwUZUT_ago3xdVCfNGmVKsk_xI

 

]]>
0
Crystal Flores <![CDATA[July 23, 2015]]> http://pinupcrossfit.com/?p=6665 2015-07-25T00:53:35Z 2015-07-24T00:52:04Z
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
GFopzPTwxApDB28BH92L1KEyN-03Xrc06JbHCMIxbWI
]]>
0
Crystal Flores <![CDATA[July 22, 2015]]> http://pinupcrossfit.com/?p=6661 2015-07-22T01:58:56Z 2015-07-23T01:57:34Z
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

__Te9zt3MwWT_X1v2pHtRQq7FsrOeGFcsA4w1YVYtJMcheap jordans 11s
mbt clearance sale
cheap Air Jordan 11
coach outlet

]]>
0
Crystal Flores <![CDATA[July 21, 2015]]> http://pinupcrossfit.com/?p=6660 2015-07-22T01:57:25Z 2015-07-22T01:57:25Z
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

]]>
0
Crystal Flores <![CDATA[July 20, 2015]]> http://pinupcrossfit.com/?p=6659 2015-07-22T01:56:25Z 2015-07-21T04:55:17Z 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

]]>
0
Crystal Flores <![CDATA[Mobility Series]]> http://pinupcrossfit.com/?p=6658 2015-07-21T02:10:46Z 2015-07-20T20:52:29Z 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.

]]>
0