“TRIFECTA”
Gymnastics
5sets
5 hollow rocks + 2 candlesticks to pistol (alt side)
Pull up complex
E2M10M (5 sets)
1 strict pull up
1 kipping pull up
2 toes to bar
3 knees to elbows
METCON
For time:
21-15-9
False grip ring rows
Ring dips
Weightlifting W2D3
5 sets
1 snatch balance + 1 overhead squat
Hang power snatch
1-1-1-1-1
5 sets
1 hang power clean + 2 push jerk + 1 split jerk
Firebreathers
“NATE”
20min AMRAP
2 ring muscle ups
4 handstand push ups
8 kettlebell swings 70/53
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
“SHIP”
9 rounds for time:
7 squat cleans 185/125
8 burpee box jumps 36/30
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan
Join us this Friday, November 9th from 4:30 to 1000 for the Calgary Affiliate Championship. Doors will open at 3pm, first heat at 5pm. Pyro is fielding 3 teams:
Scaled: Shab and Reb G.
Rx: Rachel and Veronika
Elite: David and Ty
Here’s a few things to look forward to:
Pretty much all the Calgary affiliates have a team competing
2 events included the Canadian hero “SHIP”
Points will be awarded to the affiliates with teams in the top 5
DynamicYYC will be on site to treat the athletes
Food, drinks, beer and coffee
These Fist Fly will setup with merchandise for sale
45 teams (90 athletes)
Professional photographer
BOOM!
This is way bigger than anticipated. We’ll need help for the setup, move equipment and judging. From all things, just show support to your community and cheer on the athletes. Even if you just swing by to Hi, it means a lot to us. Make sure to wear your Pyro colors!
See you all then
METCON (Blackout 3)
3 rounds for reps:
1min hang power snatch 75/55
1min bar facing burpees
1min push press 75/55
1min GHD sit ups
1min wall balls 20/14
1min rest
Lite/Beginners
3 rounds for reps
1min kettlebell swings 53/35
1min burpees
1min push ups
1min situps
1min med ball squats
1min rest
Weightlifting W2D2
Clean
5×2 drops allowed
Clean pulls @110% of 1RM
4×2 touch and go
Back squats
5×2 5sec pause at the bottom
Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10
Dumbbell front raise 3×10
Skills
3min AMRAP
Double unders
Weightlifting
30 pvc snatch
Gymnastics
3 sets
5 strict ring dips + 5 ring dips
Core
3 sets
3 strict toes to bar with 3sec hold at the bar
Strength
Front squats
3-3-3
Back squats
3-3-3
METCON (Blackout 2)
7min AMRAP
8 ring push ups
8 dumbbell front rack lunges 50/35
Accessory work
Shoulder of steel
Crossover symmetry
3 movements of your choice
Weightlifting
PVC snatch balance 3×5
Barbell snatch balance 3×5
Gymnastics
Strict pull ups 3×10
Core
3 rounds
15 back extensions
15 GHD situps
“BRADSHAW”
10 rounds for time:
3 handstand push ups
6 deadlifts 225/155
12 pull ups
24 double unders
Lite/beginners
10 rounds for time:
3 pike push ups on the box
6 deadlifts 155/105
12 ring rows
24 single unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Weightlifting W2D1
Snatch
5×2 drops allowed
Snatch pulls @110% of 1RM
4×2 touch and go
Front squats
5×2 (5sec pause at the bottom)
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
PVC pipe split jerks 3×5
Barbell split jerks 3×5
Gymnastics
Strict toes to bar3x5
Core
Accumulate 2min of:
Ring support L-sit hold
In an ongoing effort to offer the absolute best service to our members, we are thrilled to announced that CrossFit Pyro is now fully supporting and adopting Beyond the whiteboard (BTWB) for logging your workouts. BTWB is THE official CrossFit software for tracking data, progress, benchmarks, heroes and all Pyro workouts from Blackout programming. You might have seen BTWB in action during the Open for stats and such.
Each and everyone of you is getting full access at ZERO charges. When registering, just enter the special access code that you will receive by email shortly. Once registered, update your profile and you’re all set. You can login from your computer or your phone. This is a big deal for us, if you’re not sure what Beyond the whiteboard is, check the link below:
https://beyondthewhiteboard.com/
If you have any questions, ask your coach in class.
Strength
Push press
3-3-3-3-3
METCON
For time:
21-15-9
Power cleans 135/95
Box jumps 30/24
Accessory work
Shoulders of steel
Crossover symmetry
3 movements of your choice
Weightlifting
5 sets
3 pvc snatch balance
3 pvc overhead squats
Gymnastics
False grip ring rows 3×10
Strict ring dips 3xmax
Core
Hang L-sit hold 3xmax
Teams of 2
For time:
80cals row
8 rounds of Cindy
60cals row
6 rounds of Cindy
40cals row
4 rounds of Cindy
20cals row
2 rounds of Cindy
“CINDY”
5 pull ups
10 push ups
15 squats
Note: Share the cals on the rower as needed, the rounds of CINDY are alternating for 8/6/4/ and 2 total
FL1
For time:
25-20-15-10-5
Cals bike
1-2-3-4-5
Peg board ascents
FL2
For time:
5-10-15-20-25
Cals bike
10-8-6-4-2
D-ball cleans 100/70
