"Consistency is what transforms average into excellence."

RX

For time:
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row

INTERMEDIATE

For time:
Handstand walk (50 ft)
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 partial wall walks
1,000-m row

BEGINNER

For time:
50 plank shoulder taps
700-m row
20 pike push-ups
700-m row
10 inchworm + push-ups
700-m row

"You cannot wish for both a strong character and an easy life the price of each is the other."

RX

7 rounds for time of:
30 double-unders
200-m run

INTERMEDIATE

7 rounds for time of:
15 double-unders
200-m run

BEGINNER

7 rounds for time of:
15 single-unders
100-m run

Skill Work

Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.

"Only the guy who isn't rowing has time to rock the boat."

RX

For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)

INTERMEDIATE

For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)

BEGINNER

For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (35/45 lb)

Skill Work

Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.

"In life, the only two things you can control are your effort and your attitude. Everything else is not up to you."

RX

5 rounds for time of:
12 single-arm KB snatches (35/53 lb)
15 hand-release push-ups
30 air squats

INTERMEDIATE

5 rounds for time of:
12 single-arm KB snatches (18/26 lb)
9 hand-release push-ups
30 air squats

BEGINNER

5 rounds for time of:
12 single-arm Russian KB swings (12/18 lb)
9 hand-release push-ups from the knees
10-20 air squats

Skill Work

Pre-workout
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing + pull back
1 single-arm KB snatch

PLEASE NOTE: We will be closed this weekend so that we may host a CrossFit L1 Course. We to this so that we may continue to bring you the best coaches in the industry.

"The worst form of inequality is to try to make unequal things equal."

RX

For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
Deadlift
5-3-3-1-1-1-1
– Build to a heavy single rather than a 1-rep max.

“What we do is more important than what we say or what we say we believe.”

RX

EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

EMOM 15:
6 burpees
6 wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

EMOM 15:
3 burpees
3 wall-ball shots (6/10 lb) (9/10 ft)

Skill Work

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

“Business is built on relationships, relationships are built on trust, and the foundation of trust is honesty.”

RX

For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20/20 in)
400-m run

INTERMEDIATE

For time:
400-m run
40 jumping ring dips
30 deadlifts (105/155 lb)
20 double-DB step-ups (20/35 lb) (20/20 in)
400-m run

BEGINNER

For time:
200-m run
20 foot-assisted ring dips
20 deadlifts (55/75 lb)
20 step-ups (20/20 in)
200-m run

“Before you can make a dream come true, you must first have one.”

COMMUNITY CUP WORKOUT 3

RX

In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“If you’re too rigid in your thinking you may miss some wonderful opportunities for storytelling.”

COMMUNITY CUP WORKOUT 2

RX

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats (65/95 lb)
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

– Your score is the total number of reps completed.

INTERMEDIATE

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
10 toes-to-bars
10 overhead squats (55/75 lb)
Max-calorie row

Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups

– Your score is the total number of reps completed.

BEGINNER

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
10 sit-ups
10 overhead squats (35/45 lb)
Max-calorie row

Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows (angled)

– Your score is the total number of reps completed.

“Winners are the ones who really listen to the truth of their hearts.”

COMMUNITY CUP WORKOUT 1

RX

AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups

INTERMEDIATE

AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 hand-release push-ups

BEGINNER

AMRAP 20:
12 box step-overs (20 in)
9 dumbbell snatches (20/35 lb)
3 hand-release push-ups

“If there is no struggle, there is no progress.”

RX

For time with a partner:
800-m run

then…

10 rounds of:
10 double-DB power cleans (35/50 lb)
30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

INTERMEDIATE

For time with a partner:
800-m run

then…

10 rounds of:
10 double-DB power cleans (20/35 lb)
30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

BEGINNER

For time with a partner:
400-m run

then…

6 rounds of:
10 double-DB power cleans (10/15 lb)
20 single-unders

then…

400-m run

– Partners perform the runs together and then alternate full rounds of the 6-round couplet.

“Criticism is something we can avoid easily by saying nothing, doing nothing, and being nothing.”

RX

For load:
Back squat
10-10-10-10-10

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
6-6-6-6-6
Back squat

“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.”

RX

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (125/185 lb)

INTERMEDIATE

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (75/115 lb)

BEGINNER

4 rounds for time:
200/250-m row
10 shoulder-to-overheads (35/45 lb)

“Success is getting what you want. Happiness is wanting what you get.”

RX

AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 10:
10 alternating front-rack lunges (65/95 lb)
10 bar-facing burpees
10 chin-over-bar pull-ups

BEGINNER

AMRAP 10:
10 alternating front-rack lunges (35/45 lb)
10 bar-facing burpees
10 ring rows

Skill Work

Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg

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

RX

For time:
21-15-9
Deadlifts (155/225 lb)
Handstand push-ups

INTERMEDIATE

For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups

BEGINNER

For time:
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)

Skill Work

Post-workout
4 sets:
:20 hollow rocks
:10 rest

“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.