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Friday 10.20.2017

REST or make up a WOD you missed this week.

Thursday 10.19.2017

Paul
Five rounds of: 
•50 Double unders
•35 Knees to elbows
•185/125 pound Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Wednesday 10.18.2017

Find your 1 Rep Max Squat Snatch

Tuesday 10.17.2017

15 Minute AMRAP
10 Pullups
10 Wallballs (20/14)
10 Abmat Situps

Monday 10.16.2017

3 Rounds for time of: 

15 Burpees, lateral over bar 

12 Deadlifts, 155/105 

9 Hang Power cleans, 155/105 

6 Push Jerks, 155/105 

 

Courtesy of Crossfit linchpin

Sunday 10.15.2017

Backsquat 5x5
SS with 20 GHD sit-ups

Deadlift 5x5
SS with 1 min plank

Find 1RM Strict Press, Push Press and Push Jerk

1K row not for time

Saturday 10.14.2017

Crossfit classes are canceled today due to smoke. :(

Friday 10.13.2017

REST or make up a WOD you missed this week. Take care of your lungs!

Morning class is canceled because of the Air Quality.

Thursday 10.12.2017

HAPPY BIRTHDAY KELSEY!
15 Min. AMRAP
10 Power snatches (135/95)
10 Handstand Pushups
17 Abmat Situps
27 Double Unders

 

If there's smoke:

10 Min. AMRAP
10 Dumbell Push Presses (50/35)
10 Pushups
17 Situps
27 Jumping Jacks
(all movements should be able to be done inside)

Wednesday 10.11.2017

Squat Complex - 10 rounds:

1 squat clean+ 2 front squats

 

Core - 8 Minute EMOM

10 hollow rocks
10 toes to bar
10 second plank