“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”

RX

For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“If opportunity doesn’t knock, build a door.”

“Elizabeth”

RX

21-15-9 reps for time:
Cleans (95/135 lb)
Ring dips

INTERMEDIATE

21-15-9 reps for time:
Cleans (65/95 lb)
Jumping ring dips

BEGINNER

15-12-9 reps for time:
Cleans (35/45 lb)
Foot-assisted ring dips

Skill Work

Post-workout
EMOM 7:
3 box jumps
– Use a higher box than you would normally use.

“Troubles are often the tools by which God fashions us for better things.”

RX

For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders

INTERMEDIATE

For time:
400-300-200-100
Meter row
40-30-20-10
AbMat sit-ups
Double-unders

BEGINNER

For time:
300-200-100
Meter row
30-20-10
Feet-anchored sit-ups
Single-unders

SKILL WORK

Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings

“If you love what you do and are willing to do what it takes, it’s within your reach.”

RX

Every 5:00 for 5 rounds:
:30 single-KB goblet hold (53/70 lb)
15/20-cal bike
10 Russian KB swings (53/70 lb)
– Score is the slowest round.

INTERMEDIATE

Every 5:00 for 5 rounds:
:30 single-KB goblet hold (35/53 lb)
10/15-cal bike
10 Russian KB swings (35/53 lb)
– Score is the slowest round.

BEGINNER

Every 5:00 for 5 rounds:
:30 single-KB goblet hold (18/26 lb)
7/10-cal bike
10 Russian KB swings (18/26 lb)
– Score is the slowest round.

CrossFit Pittsburgh is CLOSED each Memorial Day out or respect for those who have made the ultimate sacrifice.

“It’s beautiful when you watch something good happen to somebody when it’s well deserved.”

RX

15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)

INTERMEDIATE

15-12-9-6-3 reps for time:
Power cleans (55/75 lb)
Push jerks
Box jump-overs (20/24 in)

BEGINNER

12-9-6-3 reps for time:
Power cleans (35/45 lb)
Push jerks
Box step-ups (12/12 in)

Skill Work

Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk

“If you can’t fail, you can never get better.”

RX

For load:
8-8-8-8-8
Front squat

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“This is not just a job. This is a passion. Connecting people, connecting the world, making a difference. How many jobs can say I made the world better today? We do that every single day.”

RX

5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.

INTERMEDIATE

5 x 2:00 rounds:
6 shuttle runs
Max jumping bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.

BEGINNER

5 x 2:00 rounds:
4 shuttle runs
Max jumping chest-to-bar pull-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.

Skill Work

Post-workout
Accumulate:
3:00 hanging L-sit

“We’re born alone. We do need each other. It’s lonely to really effectively live your life, and anyone you can get help from or give help to, that’s part of your obligation.”

RX

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups

INTERMEDIATE

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (105/155 lb)
Pike push-ups

BEGINNER

8-7-6-5-4-3-2-1 reps for time:
Deadlifts (65/95 lb)
Hand-release push-ups

Skill Work

Pre-workout
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.

“Give me a place to stand, and a lever long enough, and I will move the world.”
—Archimedes

RX

AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
20-cal bike
30 alternating DB hang snatches

INTERMEDIATE

AMRAP 15:
100-m single-DB suitcase carry (20/35 lb)
15-cal bike
30 alternating DB hang snatches

BEGINNER

AMRAP 15:
100-m single-DB suitcase carry (10/15 lb)
10-cal bike
20 alternating DB hang snatches

Skill Work

Post-workout
EMOM 6:
1 Turkish get-up/arm
– Use a single dumbbell.
– Build in load if able.

“Opportunities multiply as they are seized.”

RX

10 rounds for time:
3 hang power snatches (95/135 lb)
30 running step single-unders

INTERMEDIATE

10 rounds for time:
3 hang power snatches (65/95 lb)
20 running step single-unders

BEGINNER

7 rounds for time:
3 hang power snatches (45/65 lb)
15 running step single-unders

Skill Work

Pre-workout
EMOM 5:
5 hang power snatches
– Practice cycling at a light load.

“The man who moves a mountain begins by carrying away small stones.”

RX

5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts

INTERMEDIATE

5 rounds, each for time:
450/500-m row
15 push-ups
– Rest as needed between efforts

BEGINNER

5 rounds, each for time:
300/350-m row
10 push-ups from the knees
– Rest as needed between efforts

Skill Work

Post-workout
Accumulate:
30-50 GHD hip extensions

“God works a miracle!

RX

AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 lateral burpees over the bar

INTERMEDIATE

AMRAP 9:
3 thrusters (75/115 lb)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar

BEGINNER

AMRAP 9:
3 thrusters (35/45 lb)
3 ring rows
3 lateral burpee bar step-overs

“The first step is clearly defining what it is you’re after, because without knowing that, you’ll never get it.”

RX

8 rounds for time:
5 box jumps (24/30 in)
3 power cleans (125/185 lb)

INTERMEDIATE

8 rounds for time:
5 box jumps (20/24 in)
3 power cleans (95/135 lb)

BEGINNER

8 rounds for time:
5 tuck jumps
3 power cleans (55/75 lb)

Skill Work

Pre-workout
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.

“I knew all the rules but the rules did not know me.”

RX

7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks

INTERMEDIATE

7 rounds for time:
2 rope climbs (12/12 ft)
16 walking lunges
16 hollow rocks

BEGINNER

6 rounds for time:
2 pull-to-stands
10 reverse lunges
10 leg-tucked hollow rocks

Skill Work

Post-workout
Accumulate:
25-75 KB side bends/side
– Use a light load.

“Cindy”

Benchmark

“I know you’ve heard it a thousand times before. But it’s true
— hard work pays off. If you want to be good, you have to practice, practice, practice. If you don’t love something, then don’t do it.”

RX

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

INTERMEDIATE

As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats

BEGINNER

Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

“The American city should be a collection of communities where every member has a right to belong. It should be a place where every man feels safe on his streets and in the house of his friends.”

RX

5 rounds for calories:
2:00 air bike
2:00 rest

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Skill Work

Pre-workout
EMOM 7:
3 snatch high pulls

“The biggest temptation is to settle for too little.”

RX

Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 5:00 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.

“It’s better to be at the bottom of a ladder you want to climb than halfway up one you don’t.”

RX

2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)

INTERMEDIATE

2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)

BEGINNER

2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)

“Bitterness is like a cancer that enters the soul.”

RX

For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

INTERMEDIATE

For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars

BEGINNER

For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

Skill Work

Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.