RX

AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep.

INTERMEDIATE

AMRAP 20:
400-m run
:15 double-under attempts
400-m run
:30 double-under attempts
400-m run
:45 double-under attempts
400-m run
1:00 double-under attempts
etc…
– Add :15 double-unders to each round.
– 100 m of running = 1 rep.

BEGINNER

AMRAP 20:
200-meter run
25 single-unders
200-meter run
50 single-unders
200-meter run
75 single-unders
200-meter run
100 single-unders
etc…
– Add 25 single-unders to each round.
– 100 m of running = 1 rep.

SKILL WORK

Post-workout
4 sets:
:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest

SKILL WORK

Pre-workout
EMOM 6:
3 bar muscle-ups or transition drills

RX

For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (35/50 lb)

INTERMEDIATE

For time:
30-20-10:
Burpees
Chin-over-bar pull-ups
Alternating DB snatches (20/35 lb)

BEGINNER

For time:
21-15-9:
Burpees
Jumping pull-ups
Alternating DB snatches (10/15 lb)

SKILL WORK

Pre-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.

RX

5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges

INTERMEDIATE

5 rounds for time:
12 push presses (55/75 lb)
12 alternating front rack lunges

BEGINNER

5 rounds for time:
10 push presses (35/45 lb)
10 alternating front rack lunges

Remember his sacrifice.

RX

For load:
2-2-2-2-2
Hang squat cleans

INTERMEDIATE

Same as RX’d

BEGINNER

For load:
4-4-4-4-4
Hang squat cleans

Fundraising WOD for CrossFit Sderot

ONE MORE THING!... please don't forget to tune into the live-steam on Instagram on Sunday January 14th. Here is the Instagram link and timeline for that day:

https://www.instagram.com/invictusboston/

10:00am - live-stream begins
10:00-10:05 - class gathering and workout review
10:05-10:15 - words from Nofar (owner of CrossFit Sderot) & Josh (owner of
10:15-10:30 - warm up
10:30 - workout begins
10:55 - thank you's & wrap up

THANK YOU!

Teams of 3
Amrap in 25 minutes
Alternating full rounds:

8 Dumbbell Snatches 50/35lb
6 Pull Ups
4 Burpees Over the Dumbbell

** Every 6 rounds completed for the team (2 rounds each), perform 24 sync forward lunges as a team.

In 25 minutes, each athlete will complete a full round (8 DB Snatches, 6 Pull Ups and 4 Burpees over the DB) before switching to the next athelte.
Every 6 rounds completed for the team (2 rounds per athlete), the team will perform 24 syncronized bodyweight forward lunges together.
Once the 24 sync lunges completed, athletes will go back to work on the alternating full rounds.

RX

10 rounds for time:
8/10-calorie bike
10 burpees

INTERMEDIATE

10 rounds for time:
7/9-calorie bike
8 burpees

BEGINNER

8 rounds for time:
7/9-calorie bike
5 burpees

SKILL WORK

Post-workout:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks

RX

5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.

INTERMEDIATE

5 rounds for time:
1 rope climb
10 GHD sit-ups to parallel
20 box jumps (20/24 in)
– Step down from the box.

BEGINNER

5 rounds for time:
3 pull-to-stands
10 hollow rocks
15 box step-ups (12 in)
– Step down from the box.

RX

For load:
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.

INTERMEDIATE

Same as RX’d

BEGINNER

For load:
5-5-5-5-5
Deadlift
– Find a slightly challenging load and stay there for all 5 sets.
– Work on mechanics and safe, efficient movement.

RX

AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)

INTERMEDIATE

Same as RX’d

BEGINNER

AMRAP 5:00
Row 400 meters
Max wall-ball shots (10/14 lb) (9/10 ft)

Rest 5:00

AMRAP 5:00
Row 400 meters
Max med-ball cleans (10/14 lb)

SKILL WORK

Post workout:
400-meter partner medicine ball carry
– Trade off as needed.

SKILL WORK

Pre-workout:
EMOM 8:
1 hang power snatch
1 high hang power snatch
– Build in load, but only as quality mechanics allow.

RX

3 rounds for time:
15 hang power snatches (65/95 lb)
15 chest-to-bar pull-ups

INTERMEDIATE

3 rounds for time:
15 hang power snatches (55/75 lb)
15 pull-ups

BEGINNER

3 rounds for time:
15 hang power snatches (35/45 lb)
15 jumping chest-to-bar pull-ups

RX

7 rounds for time:
10 sumo deadlift high pulls (65/95 lb)
10 handstand push-ups

INTERMEDIATE

7 rounds for time:
10 sumo deadlift high pulls (55/75 lb)
7 pike push-ups

BEGINNER

5 rounds for time:
7 sumo deadlift high pulls (35/45 lb)
7 hand-release push-ups (from the knees)

SKILL WORK

Post-workout:
On an 8:00 clock:
Find a heavy 3-rep sumo deadlift

RX

For load:
10-10-7-7-4-4-1-1:
Back squat

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

For time with a partner:
800-m run

then…

10 rounds of:
10 alternating, single-DB hang squat 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 alternating, single-DB hang squat 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 alternating, single-DB hang squat cleans (10/15 lb)
20 single-unders

then…

400-m run

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

SKILL WORK

Pre-workout:
4 sets:
7 single-arm KB swings/arm (eye level)
– Build in load.

RX

For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (35/53 lb)

INTERMEDIATE

For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (26/35 lb)

BEGINNER

For time:
18-15-12-9-6-3:
Calorie row
– Complete 2 DB Turkish get-ups/arm after each set. (10/15 lb)

From our family to yours, Happy New Year from CrossFit Pittsburgh!

RX

AMRAP 20 with a partner:
23 box jump-overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23-calorie Air Bike

INTERMEDIATE

AMRAP 20 with a partner:
23 box jump-overs (20/24 in)
23 power snatches (55/75 lb)
23 overhead squats (55/75 lb)
23 knees-to-elbows
23-calorie Air Bike

BEGINNER

AMRAP 20 with a partner:
23 box step-overs (12/20 in)
23 hang power snatches (35/45 lb)
23 overhead squats (35/45 lb)
23 hanging knee raises
23-calorie Air Bike

RX

4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

INTERMEDIATE

4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.

BEGINNER

4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.

SKILL WORK

Pre-workout:
EMOM 8:
1 deadlift
– Build to a heavy single.

RX

AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)

INTERMEDIATE

AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)

BEGINNER

AMRAP 8:
2 inchworms + push-up
2 deadlifts (55/75 lb)

And, lo, the Angel of the Lord came upon them, and the Angel said unto them, Fear not: for, behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the City of David, a Savior, which is Christ the Lord.

Luke 2:9-11

Please note the Holiday Schedule

Christmas Eve: CLOSED

Christmas Day: CLOSED

Tuesday 12/26/23: CLOSED

Wednesday 12/27/23: 8:30am and 5:30pm ONLY

Thursday 12/28/23: 8:30am and 5:30pm ONLY

Friday 12/29/23: 8:30am ONLY

Saturday 12/30/23: 9:00am ONLY

New Year’s Eve: CLOSED

New Year’s Day: CLOSED

Tuesday 1/2/24: Back to Normal Schedule