Tuesday November 14th - CrossFit Pyro

Speed development and running technique workshop with Tiffeny Parker is this Saturday November 18th at 10am. 25$ for members, 35$ for non members, registerer online at the link below:
https://www.promotedevents.net/client_frontend_modules/fnn3/event_registration.cfm?qsi=J910&eventid=278

The Rogue Liftoff at Pyro is Saturday Dec 2nd and Sunday Dec 3rd. Sign up online at www.crossfitgames.com. If you’re not sure what it is, please ask, this is going to be a lot of fun.

Strength

12min EMOM alt min

Farmers carry 25ft 310/210
Dumbbells/Kettlebells overhead walking lunges 50/35

METCON

For time:

21-15-9-9-15-21

Sumo deadlift high pulls 95/65
Burpees over the bar

Weightlifting

Snatch
3-3-3-3-3

Snatch pulls @110% of 1RM
1-1-1-1-1

Front squats
3-3-3-3-3

Acc work
Hip extension
15-15-15

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May 13, 2019

Week of May 12th floater workouts

FL 1

10min on the air bike

FL 2

400m handstand walk AFSAP (as few sets as possible)
April 7, 2019

Monday April 8th

Skills

The bar/ring muscle ups 10min

METCON

7min AMRAP

9 deadlifts 275/155
3 ring muscle ups

Scaled option

7min AMRAP

9 deadlifts 225/125
3 strict chest to bar pull ups

Lite/beginners

7min AMRAP

9 deadlifts 155/105
3 strict pull ups

Accessory work
Shoulders of steel
Crossover symmetry

Weightlifting
Snatch grip sots press 3×5

Gymnastics
Accumulate 1min of:
Handstand hold
Front planche

Core
50 GHD sit ups
February 22, 2019

Friday February 22nd

2019 CrossFit Games Open 19.1

Rx

15min AMRAP

19 wall balls 20/14
19 cals row

Scaled

15min AMRAP

19 wall balls 14/10
19 cals row

Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10

Weightlifting
Hang clean and jerks
3-3-3-3-3

*No drops

Gymnastics
Strict handstand push ups 3xmax

Core
3 sets
15 GHD sit ups
15 back extensions
October 8, 2018

Week of October 7th floater workouts

Workout 1:

5 rounds for time:

20 cals row
20 GHD sit ups

then immediately into

Max handstand walk in 2min

Workout 2:

5 rounds for time:

20 cals bike
20 back extensions

Then immediately into

Max handstand walk in 2min
September 30, 2018

Week of September 30th floater workouts

Floater 1

For time:

800m run
500m row
50 cals bike

Floater 2

5 rounds for time:

20ft handstand walk
10 D-ball cleans 100/70


September 16, 2018

Floater workouts for the week of September 17th

Workout 1:
“JERRY”

For time:
1 mile run
2K row
1 mile run

Workout 2:
“GRIFF”

For time:
800m run forward
400m run backward
800m run forward
400m run backward
September 10, 2018

Week of September 8th floater workouts

Workout 1:

For time:

5k run or row

Post times in comments

Workout 2:

For time:

21-15-9
Cals bike
12-9-6
D-ball cleans 100/70