“The world promises you comfort, but you were not made for comfort. You were made for greatness.”

RX

AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

INTERMEDIATE

AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

BEGINNER

AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
– Use two dumbbells.

Skill Work

Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)

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

“Fight Gone Bad”

RX

3 rounds for reps:
1:00 wall-ball shots (14/20 lb) (9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20/20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps:
1:00 wall-ball shots (6/10 lb) (9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

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

RX

7 sets for load:
1 clean pull
1 clean
1 hang clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“Talk sense to a fool and he calls you foolish.”

RX

2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

INTERMEDIATE

2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups

BEGINNER

2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows

Skill Work

Post-workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side

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

RX

Every 5:00 for 5 rounds:
400-meter run

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 5:00 for 5 rounds:
200-meter run

Skill Work

Post workout
8 sets:
:20 air squats
:10 rest

“It took me a long time not to judge myself through someone else’s eyes.”

RX

3 rounds for time:
20 single-DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry

INTERMEDIATE

3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry

BEGINNER

3 rounds for time:
12 single-DB reverse lunges (10/15 lb)
12 burpees
100-m farmers carry

Skill Work

Post-workout
Accumulate:
10 DB Turkish get-ups/arm

“If you feel safe in the area you’re working in, you’re not working in the right area. Always go a little further into the water than you feel you’re capable of being in. Go a little bit out of your depth. And when you don’t feel that your feet are quite touching the bottom, you’re just about in the right place to do something exciting.”

RX

5 rounds for time:
15 toes-to-bars
20 box jumps (20/24 in)
– Step down from the box.

INTERMEDIATE

5 rounds for time:
10 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.

BEGINNER

5 rounds for time:
10 hanging leg raises
10 box jumps (12/12 in)
– Step down from the box.

Skill Work

Post-workout
4 x 4:00 rounds:
400-meter row

“Logic will get you from A to B. Imagination will take you everywhere.”

Andi // Benchmark

RX

For time:
100 hang power snatches (45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats

INTERMEDIATE

For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)

BEGINNER

For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)

“A delayed game is eventually good, but a rushed game is forever bad.”

RX

For load:
3-3-3-3-3-3-3
Back squat

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
5-5-5-5-5-5-5
Back squat

“Failure is a badge of honor. It means you risked failure. And if you don’t risk failure, you’re never going to do anything that’s different from what you’ve already done or what somebody else has done.”

RX

5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.

INTERMEDIATE

5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.

BEGINNER

5 x 2:00 rounds:
10 deadlifts (45/65 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.

Skill Work

Pre-workout
3-5 sets:
5 deadlifts

“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

21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)

INTERMEDIATE

18-15-12-9-6 reps for time of:
Knees-to-elbows
Front squats (65/95 lb)

BEGINNER

15-12-9-6-3 reps for time of:
Hanging knee raises
Front squats (35/45 lb)

Skill Work

Post-workout
Accumulate:
2:00 ring support hold

“I am not afraid of an army of lions led by a sheep; I am afraid of an army of sheep led by a lion.”

SKILL WORK

Pre-workout
EMOM 5:
:20 double-under practice

RX

For time:
30 box jumps (24/30 in)
1,600-m run
10 rope climbs (15/15 ft)

INTERMEDIATE

For time:
30 box jumps (20/24 in)
1,600-m run
10 rope climbs (12/12 ft)

BEGINNER

For time:
20 box jumps (12/12 in)
800-m run
10 pull-to-stands

“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

RX

AMRAP 12:
100-m single-DB suitcase carry (50/70 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

INTERMEDIATE

AMRAP 12:
100-m single-DB suitcase carry (35/50 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

BEGINNER

AMRAP 12:
100-m single-DB suitcase carry (15/20 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

Skill Work

Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left

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

Skill Work

Pre-workout
Banded stability work

RX

For load:
Deadlift
5-5-5-5-5

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“Opportunities multiply as they are seized.”

“WOD 3 – TRU Fire”

Individual

8-Minute Time Cap

60 Double-Unders / Single-Unders

45 Russian Kettlebell Swings

30 Reverse Alt. Goblet Lunges

15 Kettlebell Sumo Deadlift High Pull

10 Box Overs

Max Cal Row – In Time Remaining

3-Person Teams

12-Minute Time Cap

Score 3A: Max Cal Row

Score 3B: For Time:

60 Double-Unders / Single-Unders

45 Russian Kettlebell Swings

30 Reverse Alt. Goblet Lunges

15 Kettlebell Sumo Deadlift High Pull

10 Box Overs

15 Kettlebell Sumo Deadlift High Pull

30 Reverse Alt. Goblet Lunges

45 Russian Kettlebell Swings

60 Double-Unders / Single-Unders

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

“Paul 4179”

9 rounds for time

4 Strrict Pull-ups

1 Deadlift (275/185)

7 Burpees

9 Double Unders

100m Sprint

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

AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left

INTERMEDIATE

AMRAP 25:
1,000-m run
10 jumping muscle-ups
10 partial wall walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left

BEGINNER

AMRAP 25:
800-m run
10 low-ring transitions or false-grip ring rows
10 inchworm + push-ups
10 DB snatches, right (10/15 lb)
20 DB snatches, left
– Rest 1:00-2:00 between rounds.

“There is no such thing as accident; it is fate misnamed.”

RX

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

INTERMEDIATE

On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (75/115 lb)

BEGINNER

On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)

Skill Work

Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.

“Those who don’t believe in magic will never find it.”

Skill Work

Pre-workout
EMOM 10:
1 deadlift + 1 power clean

RX

For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)

Rest 1:00

9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)

INTERMEDIATE

For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (12/12 in) (35/50 lb)

Rest 1:00

9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (12/12 in) (35/50 lb)

BEGINNER

For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)

Rest 1:00

9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)

Score: Total time

“Do as much homework as you can. Learn everybody’s job and don’t just settle.”

RX

5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds for time:
250-m row
200-m run
– Rest 3:00 between rounds.

Skill Work

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

“You are never too good for anything. Always be willing to do everything.”

Skill Work

Pre-workout
EMOM 10:
2 thrusters

RX

AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.

INTERMEDIATE

AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.

BEGINNER

AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
– After every round add 2 reps to each movement.