Pin Up CrossFit citius altius fortius // faster, higher, stronger 2015-09-03T01:23:08Z http://pinupcrossfit.com/feed/atom WordPress Crystal Flores <![CDATA[September 2, 2015]]> http://pinupcrossfit.com/?p=6712 2015-08-31T01:25:26Z 2015-09-03T01:23:08Z Pr8AEsxeJCjAKleckFwJ0qz8v4rQtLatXoKpMkBOa_k

Warm Up

3 min strapless row x1

:20 sec HS hold

8 Lunges w/bar on back

8 Press w/ bar

x2

Strength

Press

5@55%-5@60%-5@65% Work on bar path & elbows staying in front of bar

WOD

5 Deadlift 225/135

7 Ring Dips

9 Wall Balls

250 M row

5 rds for time

Cool Down

5/5 KB TGU light-med (do not go hvy)

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Crystal Flores <![CDATA[September 1, 2015]]> http://pinupcrossfit.com/?p=6710 2015-08-31T01:21:53Z 2015-09-02T01:19:57Z 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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Crystal Flores <![CDATA[August 31, 2015]]> http://pinupcrossfit.com/?p=6709 2015-08-31T01:19:43Z 2015-09-01T01:17:40Z 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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Crystal Flores <![CDATA[August 28, 2015]]> http://pinupcrossfit.com/?p=6707 2015-08-24T00:59:32Z 2015-08-29T03:57:59Z  

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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Crystal Flores <![CDATA[August 27, 2015]]> http://pinupcrossfit.com/?p=6706 2015-08-24T00:57:41Z 2015-08-28T03:55:52Z 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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Crystal Flores <![CDATA[August 26, 2015]]> http://pinupcrossfit.com/?p=6705 2015-08-24T00:55:43Z 2015-08-27T03:53:44Z 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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Crystal Flores <![CDATA[August 25, 2015]]> http://pinupcrossfit.com/?p=6703 2015-08-24T00:53:27Z 2015-08-26T04:51:20Z 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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Crystal Flores <![CDATA[August 24, 2015]]> http://pinupcrossfit.com/?p=6701 2015-08-24T00:51:12Z 2015-08-25T03:48:13Z 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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Crystal Flores <![CDATA[3rd Annual Beach WOD]]> http://pinupcrossfit.com/?p=6699 2015-08-22T05:27:08Z 2015-08-22T05:27:08Z 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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Crystal Flores <![CDATA[August 21, 2015]]> http://pinupcrossfit.com/?p=6698 2015-08-22T05:24:09Z 2015-08-22T03:23:01Z  

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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