Wednesday March 22nd - CrossFit Pyro

The next Pyro apparels order is going in April 15th. The order sheet is by the white board, if you’re interested in getting something, put your name down with the size required in the column of the item and you’re set. We have Tshirts, Hoodies, Tank tops and 3/4 sleeve Tshirts.

Friendly reminder, make sure you sign in for classes

Skills

Handstand/ Handstand walk

METCON

“Midline March”

3 rounds for time:

25 GHD sit ups
50 ft handstand walk
50 ft overhead walking lunges

Sc: 25 sit ups/50 shoulder taps/ 75/55
Rx: Break as needed 95/65
Rx+: 25ft unbroken 155/115 (Kinda ridiculous)

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April 5, 2020

April 5th workout briefing
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