RX

For load:
3-3-3-3-3-3-3
Power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Post-workout:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.

SKILL WORK

Pre-workout:
EMOM 6:
:15 jump rope skill practice

RX

5 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
20 pull-ups

INTERMEDIATE

4 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
15 pull-ups

BEGINNER

3-4 rounds for time:
15 box jump-overs (12/20 in)
15 hand-elevated push-ups
15 ring rows

RX

As many rounds as possible in 10 minutes of:
10 thrusters (85/115 lb)
10 power snatches

INTERMEDIATE

As many rounds as possible in 10 minutes of:
10 thrusters (55/75 lb)
10 power snatches

BEGINNER

As many rounds as possible in 10 minutes of:
7 thrusters (35/45 lb)
7 hang power snatches

CLOSED for a CrossFit L2 Course

IQF 24.2 //

BENCHMARK

RX

3 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

INTERMEDIATE

3 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

BEGINNER

3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
20 lateral burpee box step-overs (12/20 in)

Time CAP: 20:00

IQF 24.1 //

BENCHMARK

RX

4 rounds for max reps:
1 minute of snatches (85/135 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)
1 minute of rest

INTERMEDIATE

4 rounds for max reps:
1 minute of snatches (75/115 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)
1 minute of rest

BEGINNER

4 rounds for max reps:
1 minute of snatches (35/45 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)
1 minute of rest

RX

AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

INTERMEDIATE

AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

BEGINNER

AMRAP 20:
200-m run
30 KB swings (18/26 lb)
200-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

SKILL WORK

Pre-workout:
Accumulate:
40 alternating handstand shoulder taps

RX

3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

INTERMEDIATE

3 rounds for time with a partner:
24 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

BEGINNER

3 rounds for time with a partner:
24 hanging knee raises
8 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

RX

5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.

INTERMEDIATE

5 rounds for time with a partner:
400-m run
20 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.

BEGINNER

5 rounds for time with a partner:
200-m run
20 air squats
– Run together and break up the squats as needed.

RX

3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.

INTERMEDIATE

3 rounds for time:
21 power cleans (75/115 lb)
400-m run
Plank hold for as much of run time as possible

BEGINNER

3 rounds for time:
12 power cleans (35/45 lb)
200-m run
Plank hold for as much of run time as possible

SKILL WORK

Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up

RX

AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)

INTERMEDIATE

AMRAP 10:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (18/26 lb)

BEGINNER

AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/15 lb)

SKILL WORK

Pre-workout:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.

RX

5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

INTERMEDIATE

5 x 2:30 rounds:
10 overhead squats (55/75 lb)
20 lateral hops over bar
Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

BEGINNER

5 x 2:30 rounds:
10 overhead squats (35/45 lb)
10 lateral hops over bar
Max-calories any machine in the remaining time.

RX

3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)

INTERMEDIATE

3 rounds for time:
30 sit-ups
30 deadlifts (65/95 lb)

BEGINNER

3 rounds for time:
15 sit-ups
15 deadlifts (55/75 lb)

SKILL WORK

Post-workout:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions

RX

From 0:00-10:00:
For time:
1,600-m run

10:00-20:00:
Build to a 5-rep-max bench press.

INTERMEDIATE

Same as Rx’d

BEGINNER

From 0:00-10:00:
For time:
800-m run

10:00-20:00:
Build to a 5-rep-max bench press.

SKILL WORK

Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.

RX

EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)

INTERMEDIATE

EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)

BEGINNER

EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)

RX

For load:
10-10-10-10-10
Back squat

RX

Same as Rx’d

BEGINNER

For load:
6-6-6-6-6
Back squat

HERO WOD / “Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

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

Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups

INTERMEDIATE

Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
1-2-3-4… etc.
Handstand push-ups

BEGINNER

Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12/12 in)
DB shoulder presses

SKILL WORK

Post-workout:
For completion:
50 KB shoulder presses
– Use the same load for all 50 reps.

SKILL WORK

Pre-workout:
On a 10:00 clock:
3 unbroken clean and jerks
– Build to a heavy set.

RX

5 rounds for time:
200-m run
6 clean and jerks (125/185 lb)

INTERMEDIATE

5 rounds for time:
200-m run
6 clean and jerks (105/155 lb)

BEGINNER

5 rounds for time:
200-m run
6 clean and jerks (55/75 lb)

BARBARA //

BENCHMARK

RX

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.

INTERMEDIATE

5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.

BEGINNER

3-5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.