CrossFit PIA http://www.crossfitpia.com CrossFit PIA--CrossFit PIA en Copyright 2010 http://www.rssboard.org/rss-specification Labor day http://www.crossfitpia.com/blog.php?id=16530 Strength: Find your highest box jump

Wod:

"the white knight"

5 rounds of...

5  muscle ups (or 10 & 10 pull ups, ring dips)

10  snatches (135/75) (95-55)

400m row

20 sledgehammer

10 HSPU

400m run

]]> http://www.crossfitpia.com/blog.php?id=16530 Mon, 06 Sep 2010 00:00:00 PDT Friday http://www.crossfitpia.com/blog.php?id=16417 Strength:  Squat  5-3-1+

                Chin Up  5-3-1+

 

Wod:

"jared"

2 muscle ups

6 thrusters  (135-85) (115-65)

26 toes to bar

 

*cant muscle up? do 4 pull ups and 4 ring dips =)

]]> http://www.crossfitpia.com/blog.php?id=16417 Fri, 03 Sep 2010 00:00:00 PDT Labor Day Hours!! http://www.crossfitpia.com/blog.php?id=16360 We will be open 0600-1200 on Monday Sept 6th....have a great Labor day weekend!!

]]> http://www.crossfitpia.com/blog.php?id=16360 Thu, 02 Sep 2010 00:00:00 PDT "Hell-en" http://www.crossfitpia.com/blog.php?id=16359 WOD: "Hell-en"
3 Rounds
*400m run
*21 KB Swings (53/35)(35/26)
*12 Pullups
*21 Wall ball (20/14)
*12 Box Jumps (24/20)

]]> http://www.crossfitpia.com/blog.php?id=16359 Thu, 02 Sep 2010 00:00:00 PDT Wednesday http://www.crossfitpia.com/blog.php?id=16308 Strength: Deadlift 5-3-1

Press 5-3-1

WOD:

4 rounds of...

"Captain Mike Maxwell"

10 Floor Wipers w/ Floor Press - @ 4 count (115/75)(95/55)

15 Inverted

Ring Row 400 Sandbag Run

]]> http://www.crossfitpia.com/blog.php?id=16308 Wed, 01 Sep 2010 00:00:00 PDT Burpees and Bastards!! http://www.crossfitpia.com/blog.php?id=16233 WOD: 3 Rounds
*800m Run
*15 Tire flip burpees
*1000m Row
*15 Bastards (ie burpee pullups)

]]> http://www.crossfitpia.com/blog.php?id=16233 Tue, 31 Aug 2010 00:00:00 PDT Monday http://www.crossfitpia.com/blog.php?id=16160 Strength:

Bench: 5-3-1+

Clean: 5-3-1+

Wod:

AMRAP in 7
Overhead Squat 15
(95/65) (75/55)
Burpees 21
Rest 2 minutes
...AMRAP in 7
Cleans 15
(135/85) (115/75)
Pullups 21
Rest 2 minutes
AMRAP in 7
Deadlifts 15
(225/135) (185/125)
Wall Ball 21

]]> http://www.crossfitpia.com/blog.php?id=16160 Mon, 30 Aug 2010 00:00:00 PDT "Tito" http://www.crossfitpia.com/blog.php?id=16010 WOD: "Tito"
3 Rounds
*21 Pullups
*18 Sandbag cleans (80/45)
*15 Dumbbell jerks (45/25)(35/15)
*12 KB swings (53/35)(35/26)
*9 Clean and Jerks (135/95)(95/65)....
YBR sprint between EVERY exercise!!!!!

]]> http://www.crossfitpia.com/blog.php?id=16010 Fri, 27 Aug 2010 00:00:00 PDT A fun one.... =o) http://www.crossfitpia.com/blog.php?id=15884 WOD: 4 Rounds
*25 Sledgehammers
*25 Box jumps (32"/24")(24"/20")
*25 Toes to bar
*400m sandbag run (80/45)

]]> http://www.crossfitpia.com/blog.php?id=15884 Thu, 26 Aug 2010 00:00:00 PDT Wed http://www.crossfitpia.com/blog.php?id=15838 Strength:

Deadlift  3-3-3+

Overhead Press  3-3-3+

Wod:

4 rounds of...

7each side KB Snatch  (53-35)

12 Ring Pull ups

25 double unders

]]> http://www.crossfitpia.com/blog.php?id=15838 Wed, 25 Aug 2010 00:00:00 PDT