Archive for April, 2016

5.1.16- April Showers bring…

Starting Monday (5/9), we will be beginning a squat cycle and an Olympic lifting cycle on Monday/Thursday and Fridays. We will be back squatting a 5RM on Mondays, percentage squat work on Thursdays, and building to heavy singles on the Snatch, Clean and Jerk on Fridays. If you are unable to make it to the gym on these days, the only time you will be allowed to make up this work are Sundays during Open Gym. We do not suggest making up any squat work on Sundays if you are planning on attending classes on Monday. 

Barbell Club on Sundays will be supplemental to the heavy singles you will be doing on Fridays. 

With that being said- Monday, you will be finding a new 1RM for this squat cycle. If you are unable to attend classes on Monday, please come to Open Gym today (5/1) to find your 1RM. 

Endurance

  • Rowing Intervals:
    • 2:00 at Hard intensity, 2:00 Rest
    • 3:00 at Hard intensity, 3:00 Rest
    • 4:00 at Hard intensity, 3:00 Rest
    • 3:00 at Max effort, 2:00 Rest
    • 2:00 at Max effort, 1:00 Rest
    • 1:00 at Max effort

Barbell Club

  • Hang Snatch Pull + Hang Muscle Snatch
    • Build to moderate load of the complex
  • Power Snatch
    • Build to 3 quick heavy singles (not touch and go)
  • Back Squat
    • Build to heavy single

Open Gym 10-12PM

Starting Monday (5/9), we will be beginning a squat cycle and an Olympic lifting cycle on Monday/Thursday and Fridays. We will be back squatting a 5RM on Mondays, percentage squat work on Thursdays, and building to heavy singles on the
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4.30.16- Odd and Even Rounds

Today’s Workout

Conditioning

Odd and Even Rounds, alternating for 12 TOTAL rounds, 6 rounds of EACH, with a partner:

  • Odd Rounds (1,3,5,7,9,11):
    • 6 DB Squat Snatch (70/50#) (CRX- 100/70#)
    • 1 Rope Climb (CRX- 2 Rope Climbs)
    • 12 Heavy KB Swings (70/53#) (CRX- 88/70#)
  • Even Rounds (2,4,6,8,10,12):
    • 500m Sprint

 

Today’s Workout Conditioning Odd and Even Rounds, alternating for 12 TOTAL rounds, 6 rounds of EACH, with a partner: Odd Rounds (1,3,5,7,9,11): 6 DB Squat Snatch (70/50#) (CRX- 100/70#) 1 Rope Climb (CRX- 2 Rope Climbs) 12 Heavy KB Swings
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4.29.16- Bench and Burn

Today’s Workout

Strength

  • Bench Press 5×5 (Build)

Conditioning

  • AMRAP10: 
    • 2 OHS (95/65#)
    • 2 Burpee Box Jump Overs (24/20″)
    • 4 OHS
    • 4 BBJO
    • 6 OHS
    • 6 BBJO
    • …Continue adding 2 reps per movement for 10 minutes

Next Level

  • For Time with an 8:00 Time Cap
    • 40 Wallballs (20/14#)
    • 80 Double Unders
    • 30 Wallballs
    • 60 Double Unders
    • 20 Wallballs
    • 40 Double Unders
    • 10 Wallballs
    • 20 Double Unders 
Today’s Workout Strength Bench Press 5×5 (Build) Conditioning AMRAP10:  2 OHS (95/65#) 2 Burpee Box Jump Overs (24/20″) 4 OHS 4 BBJO 6 OHS 6 BBJO …Continue adding 2 reps per movement for 10 minutes Next Level For Time with
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4.28.16- Yokes

Today’s Workout

Strength

  • Spend 20 minutes building to a heavy 50′ Yoke Carry

Conditioning

  • For Time (18:00 Time Cap)
    • 200 Double Unders
    • 50 Hang Power Cleans (95/65#) (CRX- 135/95#)
    • 50 Shoulder to OH
    • 20 Muscle Ups (SX- 40 Dips AS HARD AS POSSIBLE)

Next Level

  • Mobility
    • 2 minutes Twisted Cross each side 
    • 4 minute Child Pose w/ shoulder variation
Today’s Workout Strength Spend 20 minutes building to a heavy 50′ Yoke Carry Conditioning For Time (18:00 Time Cap) 200 Double Unders 50 Hang Power Cleans (95/65#) (CRX- 135/95#) 50 Shoulder to OH 20 Muscle Ups (SX- 40 Dips AS
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4.27.16- HSPU and Intervals

Today’s Workout

Strength

  • 10 minutes MAX Strict HSPU

Conditioning

  • Every 4:00 for 4 Total rounds complete:
    • 250m Row
    • 20 Wallballs (20/14#)
    • 10 Deadlifts (225/155#) (CRX- 275/185#)

Accessory

  • 3 x 10 Bulgarian Split Squats 

Next Level

  • 5x500m Rows at Hard intensity, NOT Max effort
    • Rest 2 minutes between efforts 
Today’s Workout Strength 10 minutes MAX Strict HSPU Conditioning Every 4:00 for 4 Total rounds complete: 250m Row 20 Wallballs (20/14#) 10 Deadlifts (225/155#) (CRX- 275/185#) Accessory 3 x 10 Bulgarian Split Squats  Next Level 5x500m Rows at Hard intensity,
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4.26.16- Farmer Carry Sandwich

Today is the LAST DAY to Pre-Order Regional Shirts. Email pittneas@gmail.com to place your order. Be sure to include size, quantity, and whether you would like a tee/tank. $25 or $30 if they need to be shipped! Thank you in advance for the support! 

Today’s Workout

Strength

  • 400m Farmers Carry AHAP For Time

Conditioning

  • AMRAP20
    • 800m Run
    • 15 Power Snatch (115/75#) (CRX- 135/95#)
    • 10 Burpees Over the Bar

Finisher

  • 400m Farmers Carry AHAP For Time

Next Level

  • Max distance HS Walk in 2 minutes
  • 3 Rounds for Time (10:00 time cap)
    • 25 KB Swings (70/53#)
    • 25 Burpees 
Today is the LAST DAY to Pre-Order Regional Shirts. Email pittneas@gmail.com to place your order. Be sure to include size, quantity, and whether you would like a tee/tank. $25 or $30 if they need to be shipped! Thank you in
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4.25.16- Pull ups and Core

Today’s Workout

Strength

  • 10 minutes MAX Strict Pull ups

Conditioning

  • 50-30-10 Reps For Time:
    • Back Squat (95/65#)
    • Toes to Bar

Next Level

  • EMOM5:
    • 10 Unbroken Chest to Bar Pull Ups
  • EMOM5:
    • 3-5 Unbroken Muscle Ups
Today’s Workout Strength 10 minutes MAX Strict Pull ups Conditioning 50-30-10 Reps For Time: Back Squat (95/65#) Toes to Bar Next Level EMOM5: 10 Unbroken Chest to Bar Pull Ups EMOM5: 3-5 Unbroken Muscle Ups
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4.24.16- Endurance + Barbell Club

Congratulations to all of our athletes that participated at Power Pack CrossFit’s Battle of the Bae’s yesterday! Great day with some great gyms and we look forward to the next competition.

Endurance- 8AM

  • 3x 1 mile MAX Effort Runs

Rest 10 minutes between efforts

Barbell Club- 9AM

  • Build to a heavy 3 touch n go Power Clean
  • Back Squat 3 x 10 @65%

Open Gym 10-12PM

Congratulations to all of our athletes that participated at Power Pack CrossFit’s Battle of the Bae’s yesterday! Great day with some great gyms and we look forward to the next competition. Endurance- 8AM 3x 1 mile MAX Effort Runs Rest
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Partner Saturday – 4.23.16

Good luck to our Speakeasy athletes competing in Battle of the Baes today! 
 
Today’s Workout
Partner Relays – Alternate Round for Round
 
AMRAP8
6 Power Snatches (95/65#)
6 Overhead Squats
 
AMRAP8
8 Hang Power Cleans (115/75#)
8 Shoulder to Overhead

 
 
AMRAP8
10 Deadlifts (185/125#)
30 Double Unders

Partner relay, alternating rounds.

 

Good luck to our Speakeasy athletes competing in Battle of the Baes today!    Today’s Workout Partner Relays – Alternate Round for Round   AMRAP8 6 Power Snatches (95/65#)6 Overhead Squats   AMRAP88 Hang Power Cleans (115/75#)8 Shoulder to Overhead
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Friday Chipper 4.22.16

We have several athletes participating at the Battle of the Bae’s competition at Power Pack CrossFit this Saturday, April 23rd. If you are around, please come out and support!

With that being said, Next Level class will be moved to Sunday at 3:30PM THIS WEEKEND ONLY. Next weekend, it will be moved back to 11AM every Saturday (unless otherwise noted).

 

Today’s Workout 

For Time:

Max Effort 2k Row (scored separately from remainder of the workout)

100 Burpees

50 Kettlebell Swings (53/35#)

25 Thrusters (95/65#)

10 Bar Muscle Ups (CRX)

* Score= 2k time and then 2k time + TOTAL Time 

Next Level

  • 6×20 Calorie Assault Bike Sprints
    • :30 Rest
We have several athletes participating at the Battle of the Bae’s competition at Power Pack CrossFit this Saturday, April 23rd. If you are around, please come out and support! With that being said, Next Level class will be moved to Sunday at
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