WOD

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

• 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 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’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

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

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 3:30PM THIS WEEKEND ONLY. Next weekend, it will be moved back to 11AM every Saturday (unless otherwise noted).

Today’s Workout 

Strength

• Superset for 3 Rounds:
  • 10 Good Mornings
  • 10 Front Rack Lunges (5 each leg)

Conditioning

• 5 Rounds, :30 Rest between rounds
  • 10 Box Jumps (24/20″)
  • 10 Toes to Bar
  • 10 Pull Ups (CRX- Chest to Bar) *Goal is unbroken every round!
  • 10 Wallballs (20/14#)

Next Level

• Mobility
  • 2 minute Pigeon stretch each side
  • 4 minute Saddle pose

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

Strength

• 10 Rounds, 1 minute rest between
  • 3 Touch n Go Power Snatch (AHAP)
  • 20 Double Unders

Conditioning

• 6x400m Sprints
• 200m Recovery Run

Next Level

• 5k Row

Today’s Workout

Strength

• 3×10 Back Squat @60%
  • Go for speed/efficiency

Conditioning

• EMOM10:
  • Odd- 3 Deadlifts AHAP
  • Even- 12 Handstand Pushups (CRX- 15 Reps)
• EMOM10:
  • Odd- 20/15 Calorie Row
  • Even- Max Pistols

No rest between EMOMs.

Next Level

• EMOM10:
  • Odd- 1 Legless Rope Climb
  • Even- 50′ HS Walk