7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (225/315 lb)
– Rest 2:00 between rounds.
7 x 1:00 rounds of:
15 double-unders
5 burpees
Max-reps deadlifts (185/225 lb)
– Rest 2:00 between rounds.
7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts (95/135 lb)
– Rest 2:00 between rounds.
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups
For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions
For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips
Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
For load:
3-3-3-3-3-3-3
Power clean
Same as Rx’d
Same as Rx’d
Post-workout:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.
Pre-workout:
EMOM 6:
:15 jump rope skill practice
5 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
20 pull-ups
4 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
15 pull-ups
3-4 rounds for time:
15 box jump-overs (12/20 in)
15 hand-elevated push-ups
15 ring rows
As many rounds as possible in 10 minutes of:
10 thrusters (85/115 lb)
10 power snatches
As many rounds as possible in 10 minutes of:
10 thrusters (55/75 lb)
10 power snatches
As many rounds as possible in 10 minutes of:
7 thrusters (35/45 lb)
7 hang power snatches
BENCHMARK
3 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time CAP: 20:00
3 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time CAP: 20:00
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
20 lateral burpee box step-overs (12/20 in)
Time CAP: 20:00
BENCHMARK
4 rounds for max reps:
1 minute of snatches (85/135 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)
1 minute of rest
4 rounds for max reps:
1 minute of snatches (75/115 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)
1 minute of rest
4 rounds for max reps:
1 minute of snatches (35/45 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)
1 minute of rest
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
AMRAP 20:
200-m run
30 KB swings (18/26 lb)
200-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
3 rounds for time with a partner:
24 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
3 rounds for time with a partner:
24 hanging knee raises
8 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
5 rounds for time with a partner:
400-m run
20 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.
5 rounds for time with a partner:
200-m run
20 air squats
– Run together and break up the squats as needed.
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
3 rounds for time:
21 power cleans (75/115 lb)
400-m run
Plank hold for as much of run time as possible
3 rounds for time:
12 power cleans (35/45 lb)
200-m run
Plank hold for as much of run time as possible
Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)
AMRAP 10:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (18/26 lb)
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/15 lb)
Pre-workout:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.
5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
5 x 2:30 rounds:
10 overhead squats (55/75 lb)
20 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
5 x 2:30 rounds:
10 overhead squats (35/45 lb)
10 lateral hops over bar
Max-calories any machine in the remaining time.
3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)
3 rounds for time:
30 sit-ups
30 deadlifts (65/95 lb)
3 rounds for time:
15 sit-ups
15 deadlifts (55/75 lb)
Post-workout:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Same as Rx’d
From 0:00-10:00:
For time:
800-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)
EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)
EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)
For load:
10-10-10-10-10
Back squat
Same as Rx’d
For load:
6-6-6-6-6
Back squat
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
On Saturday, 04 April 2009, our dear friend and City of Pittsburgh Police Officer, Paul Sciullo, was shot and killed while answering a domestic disturbance call.
Each year, on this day we remember him with love and respect.
First written the day after his death, this is our CrossFit Pittsburgh Hero WOD, originally titled, “Badge Number 4179”
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
1-2-3-4… etc.
Handstand push-ups
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12/12 in)
DB shoulder presses
Post-workout:
For completion:
50 KB shoulder presses
– Use the same load for all 50 reps.