RX
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
INTERMEDIATE
Same as Rx’d
BEGINNER
From 0:00-10:00:
For time:
800-m run
10:00-20:00:
Build to a 5-rep-max bench press.
SKILL WORK
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.
RX
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)
INTERMEDIATE
EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)
BEGINNER
EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)
RX
For load:
10-10-10-10-10
Back squat
RX
Same as Rx’d
BEGINNER
For load:
6-6-6-6-6
Back squat
HERO WOD / “Paul”
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”
RX
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups
INTERMEDIATE
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
BEGINNER
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12/12 in)
DB shoulder presses
SKILL WORK
Post-workout:
For completion:
50 KB shoulder presses
– Use the same load for all 50 reps.
SKILL WORK
Pre-workout:
On a 10:00 clock:
3 unbroken clean and jerks
– Build to a heavy set.
RX
5 rounds for time:
200-m run
6 clean and jerks (125/185 lb)
INTERMEDIATE
5 rounds for time:
200-m run
6 clean and jerks (105/155 lb)
BEGINNER
5 rounds for time:
200-m run
6 clean and jerks (55/75 lb)
BARBARA //
BENCHMARK
RX
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
INTERMEDIATE
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.
BEGINNER
3-5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.
STRICT ELIZABETH //
BENCHMARK
RX
For time:
21-15-9
Squat cleans (95/135 lb)
Strict ring dips
INTERMEDIATE
For time:
21-15-9
Squat cleans (65/95 lb)
Jumping ring dips
BEGINNER
For time:
15-12-9
Hang squat cleans (35/45 lb)
Foot-assisted ring dips
SKILL WORK
Post-workout
On a 8:00 clock:
Build to a heavy 1-rep squat clean
RX
For time:
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
50 alternating DB snatches (35/50 lb)
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
INTERMEDIATE
For time:
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
50 alternating DB snatches (20/35 lb)
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
BEGINNER
For time:
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
40 alternating DB snatches (10/15 lb)
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
HEAVY DAY
RX
Every 2:00 for 10 rounds:
1 snatch
INTERMEDIATE
Same as RX’d
BEGINNER
Every 2:00 for 10 rounds:
2 snatches
PARTNER
RX
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.
INTERMEDIATE
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (12 ft)
– One partner works at a time.
BEGINNER
With a partner, complete as many rounds as possible in 16:00 of:
12 burpees
4 pull-to-stands
– One partner works at a time.
SKILL WORK
Post-workout
Accumulate:
20 weighted pull-ups
JACKIE //
BENCHMARK
RX
For time:
1,000-m row
50 thrusters (35/45 lb)
30 pull-ups
INTERMEDIATE
For time:
1,000-m row
30 thrusters (35/45 lb)
15 pull-ups
BEGINNER
For time:
750-m row
30 thrusters (PVC pipe)
15 ring rows
SKILL WORK
Post-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
RX
3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups
INTERMEDIATE
3 rounds for time:
40 walking lunges
:30 double-under attempts
15 GHD sit-ups to parallel
BEGINNER
3 rounds for time:
30 walking lunges
40 single-unders
20 sit-ups
SKILL WORK
Post-workout:
3 sets:
5-15 GHD back extensions
– Rest as needed.
RX
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
INTERMEDIATE
For time:
5 squat snatches (55/75 lb)
15 hand-release push-ups
15-cal row
10 squat snatches
15 hand-release push-ups
15-cal row
15 squat snatches
15 hand-release push-ups
15-cal row
BEGINNER
For time:
5 power snatches (35/45 lb)
10 hand-elevated push-ups
10-cal row
10 power snatches
10 hand-elevated push-ups
10-cal row
15 power snatches
10 hand-elevated push-ups
10-cal row
RX
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
INTERMEDIATE
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups
BEGINNER
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups
SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.
RX
5 sets for load:
5 front squats
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
RX
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (85/115 lb)
– Complete 2 wall walks between each set.
INTERMEDIATE
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (65/95 lb)
– Complete 2 wall walks between each set.
BEGINNER
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (55/75 lb)
– Complete 6 plank hold shoulder taps between each set.
Open 24.3
RX
For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
800-m row
200-m run
600-m row
200-m run
400-m row
200-m run
200-m row
200-m run
SKILL WORK
Post-workout
Accumulate:
3:00 plank hold
SKILL WORK
Pre-workout
EMOM 8:
:10-:20 handstand hold
RX
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.
INTERMEDIATE
3 rounds for time:
15 DB push presses (20/35 lb)
50-ft DB front rack walking lunges
30 double-unders
– Use two DBs.
BEGINNER
3 rounds for time:
15 DB push presses (10/15 lb)
50-ft DB front rack walking lunges
50 single-unders
– Use two DBs.