For time:
10-9-8-7-6-5-4-3-2-1:
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)
For time:
10-9-8-7-6-5-4-3-2-1:
Deadlift (125/185 lb)
Bench press (85/135 lb)
Squat clean (65/95 lb)
For time:
8-7-6-5-4-3-2-1:
Deadlift (65/95 lb)
Bench press (65/95 lb)
Squat clean (55/75 lb)
Today we remember our friend Paul Sciullo with the CrossFit HQ Hero WOD named in his honor.
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
AMRAP 20 with a partner:
:30 double-unders
1 devils press (20/35 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
AMRAP 20 with a partner:
50 single-unders
1 devils press (15/20 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Post-workout:
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.
Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.
AMRAP 12:
400/500 m row
15 pull-ups
10 overhead squats (75/115 lb)
AMRAP 12:
400/500 m row
10 pull-ups
10 overhead squats (55/75 lb)
AMRAP 12:
300/400 m row
15 jumping pull-ups
10 overhead squats (35/55 lb)
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”
7 sets for load:
1 front squat + 3 back squats
Same as RX’d
7 sets for load:
3 front squats + 5 back squats
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
GHD hip extensions
Ring rows to parallel
For time:
21-18-15-12-9:
Jumps-to-target (8 in)
GHD hip extensions
Ring rows
– Place feet two steps in front of the rings on ring rows.
For time:
18-15-12-9:
Jumps-to-target (4 in)
Good mornings (empty barbell)
Ring rows
– Place feet two steps behind the rings on ring rows.
Post-workout:
Accumulate:
20 skin-the-cats on rings
AMRAP 30:
800-m run
40 walking lunges
20 GHD sit-ups
100-m DB farmers carry (25/35 lb)
– Use two DBs for the carry.
AMRAP 30:
800-m run
40 walking lunges
20 GHD sit-ups (parallel)
100-m DB farmers carry (15/25 lb)
– Use two DBs for the carry.
AMRAP 30:
400-m run
20 walking lunges
20 sit-ups
100-m DB farmers carry (10/15 lb)
– Use two DBs for the carry.
3 rounds for time:
37/50 calorie row
25 bench presses (95/135 lb)
3 rounds for time:
25/37 calorie row
25 bench presses (65/95 lb)
3 rounds for time:
17/25 calorie row
15 bench presses (55/75 lb)
EMOM 16:
Min. 1 | 10/15 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
EMOM 16:
Min. 1 | 8/12 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
EMOM 16:
Min. 1 | 6/9 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
Post-workout:
On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.
Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
2 sets:
AMRAP 3:
100-m run
5 pull-ups
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
For load:
1-rep max deadlift
Same as RX’d
5 sets for load:
5 deadlifts
Post-workout:
Accumulate:
25 GHD hip and back extensions
25 GHD back extensions
25 hip extensions
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 rope climbs
– Must clear the box.
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (75/115 lbs)
5 rope climbs
– Must clear the box.
For time:
30 box step-ups (20/24 in)
20 shoulder-to-overheads (55/75 lbs)
5 rope pull-to-stands
Post-workout:
7 sets:
1 strict weighted pull-up
5 rounds for time with a partner:
20 front squats (75/115 lb)
30 kettlebell swings (53/70 lb)
40 partner medicine-ball sit-ups (14/20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
5 rounds for time with a partner:
20 front squats (65/95 lb)
30 kettlebell swings (35/53 lb)
40 partner medicine-ball sit-ups (10/14 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
5 rounds for time with a partner:
20 single-KB front squats (26/35 lb)
15 kettlebell swings (26/35 lb)
20 sit-ups
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
For time:
2,000-m row
Same as RX’d
For time:
Max distance row in 8:00
Post-workout:
3 sets:
Max unbroken strict ring-dips
1:00 plank hold
AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 chest-to-bar pull-ups
AMRAP 20:
30 air squats
20 burpees-to-target (2 in)
10 pull-ups
AMRAP 20:
21 air squats
14 burpees
7 banded strict pull-ups
7 rounds for time:
7 handstand push-ups
7 thrusters (95/135 lb)
7 knees-to-elbows
7 deadlifts (165/245 lb)
7 burpees
7 KB swings (53/70 lb)
7 pull-ups
5 rounds for time:
7 handstand push-ups
7 thrusters (65/95 lb)
7 knees-to-elbows
7 deadlifts (105/155 lb)
7 burpees
7 KB swings (35/53 lb)
7 pull-ups
5 rounds for time:
7 push-ups
7 thrusters (35/45 lb)
7 hanging knee raises
7 deadlifts (55/75 lb)
7 burpees
7 KB swings (18/26 lb)
7 ring rows
For time:
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 ring muscle-ups
For time:
10 jumping ring muscle-ups
100-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
100-ft single-arm DB overhead walking lunge (25/35 lb)
10 jumping ring muscle-ups
For time:
10 low-ring transitions
100-ft single-arm DB overhead walking lunge (10/15 lb)
600/750-m row
100-ft single-arm DB overhead walking lunge (10/15 lb)
10 low-ring transitions
Post-workout:
Accumulate:
50 GHD sit-ups
50 med-ball twists (14/20 lb)
10 sets for load:
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
Same as Rx’d
10 sets for load:
3 snatch deadlifts to mid-thigh
2 hang power snatches
1 power snatch