Thursday November 23rd - CrossFit Pyro

Christmas/Holiday party at Darren and Andi’s Saturday December 9th

Pelvic floor informative session. We have a specialist coming at Pyro Saturday December 16th from 12 to 3. This is women’s only, 25$.

12 days of Christmas workout + ugly sweater at Pyro to be announced

METCON

20min AMRAP

5 deadlifts 225/155
10 handstand push ups
15 wall balls 24/20

Weightlifting

5 sets
1 power clean + 1 push jerk

5 sets
1 clean + 1 split jerk

Clean pulls @ 110% of 1RM clean and jerk

Acc work
Pendlay row
5-5-5-5-5

Weighted hip extensions
10-10-10

Related Stories

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