SKILL WORK

Pre-workout:
On a 10:00 clock:
Rope climb practice

RX

5 rounds for reps:
400-m run
1:00 max burpee + push-up

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds for reps:
200-m run
1:00 max burpee + push-up

RX

For time:
12-9-6-9-12:
Front squats (105/155 lb)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women

INTERMEDIATE

For time:
12-9-6-9-12:
Front squats (75/115 lb)
21-15-9-15-21:
Calorie row
– 15-10-7-10-15 calories for women

BEGINNER

For time:
12-9-6-9-12:
Front squats (55/75 lb)
12-9-6-9-12:
Calorie row

SKILL WORK

Post-workout:
EMOM 6:
3 front squats
– From floor or rack.

SKILL WORK

Pre-workout:
EMOM 8:
2 behind the neck snatch grip push press

RX

6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)

INTERMEDIATE

6 rounds for time:
6 power snatches (65/95 lb)
9 overhead squats
12 box jump-overs (20/24 in)

BEGINNER

6 rounds for time:
6 power snatches (35/45 lb)
9 overhead squats
12 box step overs (12/20 in)

RX

EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups

INTERMEDIATE

EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups to parallel

BEGINNER

EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 sit-ups

SKILL WORK

Post-workout:
On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.

SKILL WORK

Pre-workout:
EMOM 8:
2 hang squat cleans

RX

5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (105/155 lb)
– No rest between rounds.

INTERMEDIATE

5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (75/115 lb)
– No rest between rounds.

BEGINNER

5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (55/75 lb)
– No rest between rounds.

RX

3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (65/95 lb)
2:00 calorie row
– Rest 1:00 after each movement.

INTERMEDIATE

3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (55/75 lb)
2:00 calorie row
– Rest 1:00 after each movement.

BEGINNER

3 rounds for reps:
2:00 jumping pull-ups
2:00 shoulder presses (35/45 lb)
2:00 calorie row
– Rest 1:00 after each movement.

SKILL WORK

Post-workout:
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

SKILL WORK

Pre-workout:
For load:
Snatch Deadlift
5-5-5-5-5

RX

7 sets for load:
1 squat snatch

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

- RX -

5 rounds for time:

20 wall-ball shots (14/20 lb) (11/12 ft)

10 med-ball weighted pull-ups (14/20 lb)

- INTERMEDIATE -

5 rounds for time:

20 wall-ball shots (10/14 lb) (11/12 ft)

10 strict pull-ups

- BEGINNER -

3 rounds for time:

20 wall-ball shots (6/10 lb) (9/10 ft)

10 assisted strict pull-ups

Post-workout:

Accumulate:

150 weighted partner sit-ups (14/20 lb)

- Partners face each other and pass the med-ball back and forth.

- 75-reps per partner.

Pre-workout

Build to heavy 3-rep deadlift

- RX -

10 x 1:00 rounds for reps:

3 deadlifts (205/315 lb)

Max double-unders

- Rest 2:00 between rounds.

- INTERMEDIATE -

10 x 1:00 rounds for reps:

3 deadlifts (155/225 lb)

Max double-unders

- Rest 2:00 between rounds.

- BEGINNER -

10 x 1:00 rounds for reps:

3 deadlifts (65/95 lb)

Max single-unders

- Rest 2:00 between rounds.

- RX -

AMRAP 16:

2-4-6-8...

Burpees

DB alternating split snatches (35/50 lb)

Knees-to-elbows

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

AMRAP 16:

2-4-6-8...

Burpees

DB alternating split snatches (10/15 lb)

Hanging knee raises

Post-workout:

3 sets:

10 DB Bulgarian split squats/leg

Pre-workout:

Build to heavy 3-rep overhead squat from the floor with a power snatch.

- RX -

AMRAP 12:

9 ring rows

3 overhead squats (65/95 lb)

9 ring rows

6 overhead squats

9 ring rows

9 overhead squats

- Continue the pattern of adding 3-reps to the overhead squats until time expires.

- INTERMEDIATE -

AMRAP 12:

9 ring rows

3 overhead squats (55/75 lb)

9 ring rows

6 overhead squats

9 ring rows

9 overhead squats

- Continue the pattern of adding 3-reps to the overhead squats until time expires.

- BEGINNER -

AMRAP 12:

9 ring rows

3 overhead squats (35/45 lb)

9 ring rows

6 overhead squats

9 ring rows

9 overhead squats

- Continue the pattern of adding 3-reps to the overhead squats until time expires.

- RX -

For time:

50-40-30-20-10:

Push-ups

25-20-15-10-5:

Box jump overs (20/24 in)

- INTERMEDIATE -

For time:

35-30-20-10-10:

Push-ups

25-20-15-10-5:

Box jump overs (20/24 in)

- BEGINNER -

For time:

25-20-15-10-5:

Push-ups from knees

25-20-15-10-5:

Box step overs (12/20 in)

Post-workout:

5 sets for height:

3 box jumps

- Rest as needed between sets.

- RX -

6 rounds for time:

50 double-unders

25 weighted sit-ups (14/20 lb)

- INTERMEDIATE -

6 rounds for time:

25 double-unders

25 weighted sit-ups (10/14 lb)

- BEGINNER -

6 rounds for time:

50 single-unders

25 sit-ups

Post-workout:

3 sets:

1:00 plank hold

20 GHD hip extensions

Pre-workout:

EMOM 8:

5 sumo deadlift

- RX -

AMRAP 15:

5 strict chin-ups

10 DB bench press (35/50 lb)

15 DB deadlifts

- INTERMEDIATE -

AMRAP 15:

5 strict chin-ups

10 DB bench press (20/35 lb)

15 DB deadlifts

- BEGINNER -

AMRAP 15:

5 ring rows

10 DB bench press (10/15 lb)

15 DB deadlifts

- RX -

For load:

3 sets:

Every 3:00

1 front squat

3 sets:

Every 2:00

2 front squats

3 sets:

Every 1:00

3 front squat

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

Post-workout:

1 set:

400-m front rack walk (65/95 lb)

- RX -

For time with a partner:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

- One partner works while one rests. Partition the runs and toes-to-bars as needed.

- INTERMEDIATE -

For time with a partner:

30 knees-to-armpits

1.5-mile run

30 knees-to-armpits

1.5-mile run

30 knees-to-armpits

- One partner works while one rests. Partition the runs and toes-to-bars as needed.

- BEGINNER -

For time with a partner:

20 hanging knee raises

1-mile run

20 hanging knee raises

1-mile run

20 hanging knee raises

- One partner works while one rests. Partition the runs and toes-to-bars as needed.

This past Saturday was the last official CrossFit Pittsburgh WOD for our friends Laura Paler and Kyle Johnsen.

Over the years members come and go, but Laura and Kyle were much more than members. We will miss them and the energy that they brought to the Box.

We wish them all the best and there will always be a spot for both of you when you're back in the area for a visit.

All our love,

Jenn and Mike

- RX -

5 rounds for time:

400/500-m row

1:00 handstand push-ups

- INTERMEDIATE -

5 rounds for time:

400/500-m row

1:00 seated DB strict press (20/35 lb)

- BEGINNER -

5 rounds for time:

200/250-m row

1:00 push-ups

Post-workout:

Accumulate:

60 alternating push-up + DB renegade row

- Perform push-ups with hands on the DBs.

- RX -

4 rounds for time:

5 squat cleans (105/155 lb)

20 hand-release push-ups

80 double-unders

- INTERMEDIATE -

4 rounds for time:

5 squat cleans (85/115 lb)

15 hand-release push-ups

50 double-unders

- BEGINNER -

4 rounds for time:

5 squat cleans (65/95 lb)

20 hand-release knee push-ups

80 single-unders

Post-workout:

EMOM 7:

1 hang clean (squat or power)

Pre-workout:

On an 8:00 clock:

Build to a heavy 3-rep weighted chin-up

- Rest 1:00 between sets.

- RX -

AMRAP 10:

1-2-3-4...

DB Turkish get-up (35/50 lb)

Strict chest-to-bar pull-up

- Continue adding 1-rep to each round until time expires.

- INTERMEDIATE -

AMRAP 10:

1-2-3-4...

DB Turkish get-up (25/35 lb)

Strict pull-up

- Continue adding 1-rep to each round until time expires.

- BEGINNER -

AMRAP 10:

1-2-3-4...

DB Turkish get-up (10/15 lb)

Ring row

- Continue adding 1-rep to each round until time expires.

The CrossFit Total

- RX -

For load:

1-rep max back squat

1-rep max shoulder press

1-rep max deadlift

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd