“Trifecta goodness”
Gymnastics
Hollow body/arch warm up
Skills
Ring push ups/handstand push ups
Muscle up conditionning
5 sets
5sec hang in false grip hold
5sec transition
5sec dip support hold
5sec support hold
Note: This is going to be hard
8min AMRAP:
4 L- pull ups
6 pistols
8 Handstand push ups
Weightlifting
Power snatch (no drops)
3-3-3-3-3
Overhead squats
3-3-3-3-3
Note: Snatch balance the 1st rep if you can
Push press
3-3-3
Jerk
3-3-3
Firebreathers
“ANDY”
For time:
25 thrusters 115/85
50 box jumps 24/20
75 deadlifts 115/85
1.5 mile run
75 deadlifts 115/85
50 box jumps 24/20
25 thrusters 115/85
**If you have a weight vest, wear it**
Note: No timecap, you will finish this!!
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
Skills
The Turkish get up
Strength
E2M14M (7 sets)
2 barbell Turkish get up (left and right)
Note: Build to max. Rest as needed between the 2 reps but you must do both reps in the 2min time frame in order to count. Full rep is from the ground, stand up at full lockout and back down. At the finish, you must be on your back with your arm lockout with the load under control. See video attached for full demo
METCON
10min AMRAM
10 kettlebell swings 53/35
1 strict ring dip
Note: Add 2 reps of kettlebell swings and 1 rep of ring dips after each round
Rx+ muscle up to ring dip (muscle up counts as 1 dip)
Finisher: Tabata sit ups (full sit ups)
11 days left to sigh up for the Festivus games. 49 athletes signed up so far. Let’s do this!!
www.festivusgames.com
Strength/skills
TOR complex (Build to max)
1-1-1-1-1-1-1
(1 snatch + 1 snatch balance + 1 snatch push press + 1 overhead squat)
Note: There’s multiple ways to perform the TOR complex, we’ll just settle for that version for today
METCON
10min AMRAP
10 wall balls
1 clean and jerk 165/115
Add 2 wall balls and 1 clean and jerk after each round (12/2, 14/3, 16/4…)
Rx+ bar at 225/155
Weightlifting W2D2
Clean and jerk
3-3-3-3-3
3 sec pause at the hang
Clean pulls @110% of 1RM
3-3-3-3
Hatch squat W2D2
Back squat
1×10@60%
1×8@70%
1×8@75%
1×8@80%
Front squat
1×5@60%
1×5@65%
1×5@70%
1×5@70%
Tonight we’d like to recognize a true Firebreather. Darren Lee has been with Pyro for just about a year. You can see him a different times, 6am, 5pm weightlifting and weekend. Over the last couple weeks, he decided to step his game up and be accountable for his efforts. His goal was to come to Pyro 36 times before the Festivus games April 14th and loose 12lbs. With an average of 7 workouts per week, sometimes coming twice a day, Darren is crushing his goal right now. This is pure will power and this should be an example for all of us. Here is the determination of a man that cannot be stopped. This is not just sunshine and rainbows, Darren pushes really hard in every workout. This is not just about showing up and putting time, he’s putting quality time to it. We’re truly impressed by your efforts and we hope that others will follow your example. See you tomorrow for the squat cycle
Festivus games at CrossFit Pyro is Saturday April 21st. 48 athletes registered so far with more confirmed to sign up later. We need more in the novice (male and female) and Masters (male and female). This is going to be EPIC!!
Register here:
https://festivusgames.com/
“CORE CONTROL”
15min EMOM alt min
Min 1: 25ft overhead walking lunges
Min 2: 5 deadlifts
Min 3: 15 GHD sit ups
Note: The overhead lunges and the deadlifts are fixed weight. Pic something challenging but doable for 5 sets
Rest 5min
Then
Death by:
6 push ups
6 burpees
6 box jumps 24/20
Note: Every minute on the minute perform all 6 reps of each movements. The workout is over when you can no longer complete all the reps (18). Scale accordingly, you should pick a number of reps that you can maintain for at least 5 to 10min
Join us tonight at 7pm for our gymnastics fundamentals. Regardless if you’re a current member or brand new, everybody should take our fundamentals. Technique and proper movements is key. During our fundamentals we’ll be covering shapes, kip, grip, hand care, rope climbs, pull ups, dips, ring work and a lot more. Gymnastics is the very basic of what we do in CrossFit. See you at 7pm
METCON
For time:
3 rounds
100 single unders
12 hang power cleans 95/65
6 pull ups
3 rounds
50 double unders
10 front squats 135/95
5 chest to bar pull ups
3 rounds
25 triple unders
8 shoulder to overhead 155/105
4 bar muscle ups
Timecap: 20min
Weightlifting W2D1
Snatch
3-3-3-3-3
Note: 3 sec pause at the hang
Snatch pulls@110% of 1RM
3-3-3-3
Note: No drops
Hatch squat W2D1
Back squats
10@60%
8@65%
6@70%
6@75%
6@80%
Front squats
5@60%
5@70%
5@75%
5@75%
For time:
5k run
White badge Firebreather testing Saturday April 14th at 11am. At the completion of the requirements, you will receive your white badge for your hoodie, a velcro backed smaller badge for your weight vest or other and your name tag will be added under the Firebreather banner that will be on the wall at the gym. If you’re ready, let us know. For the next 2 weeks leading to the testing day, we’ll be doing a lot of skills workout related to the white Firebreather requirements. Here are the requirements:
Weightlifting:
Snatch, 50% of body weight
Clean and jerk, 70% body weight
CrossFit Movements:
1 pull up
1 push up
1 rope climb
10 unbroken double unders
Complete a 5K run
For the purpose of the testing day, we’ll be testing the weightlifting and the CrossFit movement and NOT the 5k run. The run will have to be done on your own. Conveniently, this is the Floater WOD this week. Get after it!!
Team workout, partner up
On a running clock
0-10min
Find your 2 rep max hang snatch
10-20min
AMRAP
12 sync bar facing burpees
8 Kettlebell swings 70/53 (share as needed)
4 handstand push ups (share as needed)
20-30min
Find your 2 rep max hang clean
Your score is your total for the hang snatch, the AMRAP and the hang clean total together
Picture: Firebreathers class “Fight gone bad”
No classes today
Monday: classes at 9 and 10, open gym at 11 until 12
No classes doesn’t mean no fitness
2017 Pyro Battle Royale event 1
For time:
50-40-30-20-10
Squats
Sit ups
Note: Full sit ups, shoulders in front of hip crease
