RX
4 rounds for time:
Run 800 m
– Rest 3:00 between rounds.
INTERMEDIATE
Same as Rx’d
BEGINNER
4 rounds for time:
Run 600 m
– Rest 3:00 between rounds.
SKILL WORK
Post-workout:
Accumulate:
30 GHD back extensions
– Rest as needed.
CINDY
//Benchmark
RX
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
INTERMEDIATE
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
BEGINNER
Every 2:00 x 10 rounds:
3 ring rows
6 push-ups from the knees
9 air squats
Best of Luck to all of our Athletes running in today’s Pittsburgh Marathon!
Join us on SATURDAY, May 25th at 9:00am as we honor Mike Murphy and pledge our community’s support to his memory.
SKILL WORK
Pre-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
RX
For time:
80 DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
INTERMEDIATE
For time:
80 DB box set-ups (20/24 in) (25/35 lb)
– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.
BEGINNER
For time:
60 DB box set-ups (12/20 in) (10/15 lb)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.
RX
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
INTERMEDIATE
6 rounds for time:
9 hang squat cleans (75/115 lb)
2 bar muscle-ups
– Bar muscle-ups can be singles.
BEGINNER
6 rounds for time:
9 hang power cleans (55/75 lb)
6 jumping chest-to-bar pull-ups
SKILL WORK
Pre-workout:
10:00-15:00 of guided skin the cat practice
RX
5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.
INTERMEDIATE
Same as Rx’d
BEGINNER
5 rounds:
:30 row
:30 hand-elevated push-ups
Rest 2:00
– Score is total calories and push-up reps.
RX
For time:
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
INTERMEDIATE
For time:
800-m run
36 dumbbell front rack lunges (20/35 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
BEGINNER
For time:
400-m run
24 dumbbell front rack lunges (10/15 lb)
400-m run
12 dumbbell front rack lunges
200-m run
6 dumbbell front rack lunges
200-m run
– Use two DBs.
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
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (225/315 lb)
– Rest 2:00 between rounds.
INTERMEDIATE
7 x 1:00 rounds of:
15 double-unders
5 burpees
Max-reps deadlifts (185/225 lb)
– Rest 2:00 between rounds.
BEGINNER
7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts (95/135 lb)
– Rest 2:00 between rounds.
RX
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups
INTERMEDIATE
For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions
BEGINNER
For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips
SKILL WORK
Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
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