SKILL WORK

Pre-workout:
EMOM 5:
3 hang squat cleans
– Build in load.

RX

AMRAP 10:
3 wall-ball shots (14/20 lb)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.

INTERMEDIATE

AMRAP 10:
3 wall-ball shots (10/14 lb)
1 ring dips
6 wall-ball shots
2 ring dips
9 wall-ball shots
3 ring dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.

BEGINNER

AMRAP 10:
3 wall-ball shots (6/10 lb)
3 foot-assisted ring dips
6 wall-ball shots
6 foot-assisted ring dips
9 wall-ball shots
9 foot-assisted ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.

Today we will be testing the Festivus WODs.

WOD 1 - Individual

“DT-ish”

6 min AMRAP

Buy-in: 500 m Row

Then, AMRAP in remaining time of:
   12 Kettlebell Deadlifts
   9 Russian Kettlebell Swings
   6 Kettlebell Thrusters

Score 1a is Time to Complete 500m Row
Score 1b is Total Reps Completed

Kettlebell Variations:
   Intermediates: M–53# / F-35#
   Novice/Masters: M–35# / F–25#

WOD 1 - TEAM
"DT-ish"

6 min AMRAP

Athletes 1 & 2 synchronized:
12 Kettlebell Deadlifts
9 Russian Kettlebell Swings
6 Kettlebell Thruster

Athlete 3:
Row

Score 1a is Total Meters Rowed
Score 1b is Total Syncro Reps Completed

WOD 2 - Individual

"THE SAME, BUT DIFFERENT"

7-minute time cap

21-15-9 of:
Wall Balls
Hang Power Snatch

Wall Ball Variations:
   Intermediates: M-20#|10' / F-14#|9'
   Novice/Masters: M-14#|10' / F-10#|9'

Barbell Variations:
   Intermediates: M-95# / F-65#
   Novice/Masters: M-65# / F-45#

WOD 2 – TEAM
"THE SAME, BUT DIFFERENT"

15-Minute Time Cap

Each Athlete will perform one of the following:

3 rounds of:
15 Wall Balls
15 Hang Power Snatch

21-15-9
Wall Balls
Hang Power Snatch

45 Wall Balls
45 Hang Power Snatch

WOD 3 - Individual

"GYMNASTY"

2 Rounds of 3 min EMOM

Min 1 - :50 - Max Pull-Ups / Ring Rows
Min 2 - :50 - Alternating Forward Lunges / Goblet Squats
Min 3 - :50 - Line Facing Burpees

WOD 3 - TEAM
"GYMNASTY"

3 Rounds of 3 min EMOM

Min 1 - :50 - Max Pull-Ups / Ring Rows
Min 2 - :50 - Synchro Alternating Forward Lunges / Goblet Squats
Min 3 - :50 - Synchro Line Facing Burpees

SKILL WORK

Pre-workout:
On an 8:00 clock:
Legless rope climb practice.
– Rest 2:00-3:00 between sets.

RX

For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings (35/53 lb)
3:00 double-unders
3:00 burpees

INTERMEDIATE

Same as Rx’d

BEGINNER

For total reps:
1:00 single-unders
1:00 air squats
2:00 single-unders
2:00 kettlebell swings (18/26 lb)
3:00 single-unders
3:00 burpees

RX

8 sets for load:
2 shoulder presses

INTERMEDIATE

Same as Rx’d

BEGINNER

8 sets for load:
5 shoulder presses

SKILL WORK

Post-workout:
2 sets:
1:00 max-reps sit-ups
…directly into…
1:00 cumulative overhead barbell hold (65/95 lb)
– Rest 1:00 between sets.

SKILL WORK

Pre-workout:
Every 2:00 x 5 sets:
6 alternating DB squat snatches

RX

5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (35/50 lb)

INTERMEDIATE

5 rounds for time:
10 alternating single-leg squats
20 alternating DB snatches (35/50 lb)

BEGINNER

5 rounds for time:
20 alternating back-step lunges
20 alternating DB snatches (20/25 lb)

RX

5 x AMRAP 3:
400-m run
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.

INTERMEDIATE

Same as Rx’d

BEGINNER

5 x AMRAP 3:
300-m run
Max-rep banded strict pull-ups
– Rest 1:00 between AMRAPs.

SKILL WORK

Post-workout:
5 sets:
5-10 strict ring dips
– Rest 1:00 between sets.

“Linda”

RX

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)

INTERMEDIATE

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)

BEGINNER

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.

RX

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.

INTERMEDIATE

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.

BEGINNER

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.

SKILL WORK

Post-workout:
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.

SKILL WORK

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

RX

AMRAP 12:
400/500 m row
15 pull-ups
10 overhead squats (75/115 lb)

INTERMEDIATE

AMRAP 12:
400/500 m row
10 pull-ups
10 overhead squats (55/75 lb)

BEGINNER

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”

RX

7 sets for load:
1 front squat + 3 back squats

INTERMEDIATE

Same as RX’d

BEGINNER

7 sets for load:
3 front squats + 5 back squats

RX

For time:
21-18-15-12-9:
Jumps-to-target (12 in)
GHD hip extensions
Ring rows to parallel

INTERMEDIATE

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.

BEGINNER

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.

SKILL WORK

Post-workout:
Accumulate:
20 skin-the-cats on rings

RX

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.

INTERMEDIATE

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.

BEGINNER

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.

RX

3 rounds for time:
37/50 calorie row
25 bench presses (95/135 lb)

INTERMEDIATE

3 rounds for time:
25/37 calorie row
25 bench presses (65/95 lb)

BEGINNER

3 rounds for time:
17/25 calorie row
15 bench presses (55/75 lb)

RX

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.

INTERMEDIATE

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.

BEGINNER

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.

SKILL WORK

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.

SKILL WORK

Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.

RX

2 sets:
AMRAP 3:
100-m run
10 pull-ups

AMRAP 3:
Freestanding handstand hold

– Rest 2:00 between sets.

INTERMEDIATE

2 sets:
AMRAP 3:
100-m run
5 pull-ups

AMRAP 3:
Handstand hold against the wall

– Rest 2:00 between sets.

BEGINNER

2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups

AMRAP 3:
Pike hold

– Rest 2:00 between sets.

RX

For load:
1-rep max deadlift

INTERMEDIATE

Same as RX’d

BEGINNER

5 sets for load:
5 deadlifts

SKILL WORK

Post-workout:
Accumulate:
25 GHD hip and back extensions
25 GHD back extensions
25 hip extensions

RX

For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 rope climbs
– Must clear the box.

INTERMEDIATE

For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (75/115 lbs)
5 rope climbs
– Must clear the box.

BEGINNER

For time:
30 box step-ups (20/24 in)
20 shoulder-to-overheads (55/75 lbs)
5 rope pull-to-stands

SKILL WORK

Post-workout:
7 sets:
1 strict weighted pull-up