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Pyramid CrossFit and Conditioning posted on Facebook

10/2/14
(Time)
Here is the schedule for this Friday and Saturday HOTW. Good luck to all of our competitors.

2014 Schedule Of Events:
Friday October 3, 2014
Men Novice Workout 1: 11:30am
Women Novice Workout 1: 12:15pm
Men Pro Workout 1: 1pm
Women Pro Workout 1: 2:15pm
Men Novice Workout 2: 3:30pm
Women Novice Workout 2: 4:15pm
Men Pro Workout 2: 5:00pm
Women Pro Workout 2: 6:20pm

Saturday October 4, 2014
Women Novice Workout 3: 10:30am
Men Novice Workout 3: 11:20am
Women Pro Workout 3: 12:20pm
Men Pro Workout 3: 1:30pm
Women Novice Workout 4: 3:00pm
Men Novice Workout 4: 3:55pm
Women Pro Workout 4: 4:45pm
Men Pro Workout 4: 5:30pm
FINALS: 7:00pm

Skill:
Rope Climbs

Met Con:
Teams of 3
AMRAP 25 Minutes:
60 Overhead Plate Lunge 45/25 (in 10′s)
45 Deadlift 185/135 (in 5′s)
30 Toes to Bar (in 5′s)
200m Team Run With 45/25 plate

http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20141002

Pyramid CrossFit and Conditioning posted on Facebook

Snatch skill / Wall Balls / Swings / Cleans
(Time)
We have had a few athletes ask about a running workshop. Rosa was nice enough to talk with Cheryl Loyd about coming and doing a five hour workshop. The cost will be $125.00 with no more than 12 sign ups per class. Be sure and let my know if you’re interested. http://www.chiliving.com/learn-it/certified-instructor/99747/

Skill:
Hang Snatch Technique. High and low hang position.

Met Con:
For time

10 Squat Cleans 115/75
then
Wall Balls 10-9-8-7-6-5-4-3-2-1
KB Swing 1-2-3-4-5-6-7-8-9-10
then
10 Squat Cleans 115/75

KB weight 24/16kg

http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140811

Pyramid CrossFit and Conditioning posted on Facebook

A little PCF 6 Week Body Composition Challenge update.
As if this morning David L has the most points for the men with Brian a close second. For the ladies Ashley is in the lead with Linda only two points back. I have been hearing of some positive changes in last 16 days of the challenge so far. Keep up the good work guys.

Pyramid CrossFit and Conditioning posted on Facebook

GRACE
(Time)
Another WOD that the New Kids are asking you to submit so they can get an idea of heat schedules is Grace. Scale it as needed. Remember these are just to give them an idea. You won’t be expected to lift the Rx’d weight in Grace to compete so don’t stress it. :)

Also don’t forget to get your shirt orders in to me by the end of the week so we can get them in time.

Met Con:
WOD 1
Grace
30 Clean and Jerks (135#/95#) Post your time as MM:SS.

then..

Part 2:
1 mile KB carry 28/20kg
Write your time for this part in the comments section.

http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140617

Pyramid CrossFit and Conditioning posted on Facebook

Fight Gone Bad
(Reps Benchmark)
‘Fight Gone Bad!’

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20′ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ‘rotate’, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140517

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General Information

NamePyramid CrossFit and Conditioning
OwnerBill Duvall
Websitewww.pyramidcrossfitcondition...
Phone775-378-9798
Emailbill@billduvall.com
Address5655 Riggins Court
Reno, NV 89502

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CrossFit Oakdale shared an image on Facebook

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