From all of us at CrossFit Pittsburgh,

Merry Christmas and Happy Hanukkah!

The 12 Days of Christmas

1 Rogue Burpee*

2 DB Thrusters

3 DB Push-Press

4 DB Front Squats

5 DB Deadlift

6 DB Box Step-ups

7 DB Hang Cleans

8 Weighted AbMat Sit-ups

9 DB Devil’s Press

10 Steps Weighted Walking Lunge

11 Renegade Rows

12 DB Cleans

*Rogue Burpee =
1 Push Up
1 Mountain Climber – Right Leg to Left Elbow
1 Push Up
1 Mountain Climber – Left Leg to Right Elbow
1 Push Up

Please note the changes to our Christmas Week Schedule

Monday: Class times as usual

Tuesday: CLOSED

Wednesday: CLOSED

Thursday: CLOSED

Friday: 8:30am and 4:30pm class times

Peek-a-Boo

RX

AMRAP 10:
4 squat cleans (125/185 lb)
12 pull-ups

Straight into…

10:00 to establish:
1 heavy squat clean

INTERMEDIATE

AMRAP 10:
4 squat cleans (105/155 lb)
9 pull-ups

Straight into…

10:00 to establish:
1 heavy squat clean

BEGINNER

AMRAP 10:
3 DB hang power clean + front squats (15/25 lb)
7 jumping pull-ups

Straight into…

10:00 to practice:
3 hang power cleans
3 front squats

Holy Hot Cheeks, Batman!

RX

For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row

– 5 feet of handstand walking is 1 rep.

INTERMEDIATE

For reps:
3:00 max-cal row
3:00 max-attempt wall kick-ups
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-attempt wall kick-ups
3:00 max-cal row

– Each kick-up is 1 rep.

BEGINNER

For reps:
3:00 max-cal row
3:00 max-distance bear crawl
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-distance bear crawl
3:00 max-cal row

– 5 feet of bear crawl walking is 1 rep.

Fire!!!

RX

For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)

INTERMEDIATE

For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)

BEGINNER

For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)

Skill Work

Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.

Skill Work

Pre-workout
3 sets:
6 overhead squats
– Build in load.

Rock 'n' Roll

RX

For time:
500-m row
30 toes-to-bars
30 overhead squats (80/115 lb)
500-m row

INTERMEDIATE

For time:
500-m row
20 toes-to-bars
30 overhead squats (65/95 lb)
500-m row

BEGINNER

For time:
300-m row
20 hanging knee raises
20 overhead squats (15/35 lb)
300-m row

RX

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

– Score is the heaviest load for each section.

INTERMEDIATE

Same as Rx’d

BEGINNER

2 reps on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

– Score is the heaviest load for each section.

RX

AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups

INTERMEDIATE

AMRAP 8:
5 hang power cleans (75/115 lb)
3 handstand push-up negatives

BEGINNER

AMRAP 8:
5 hang power cleans (35/45 lb)
5 dumbbell shoulder presses (15/20 lb)

Skill Work

Post-workout
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.

RX

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.

INTERMEDIATE

For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

BEGINNER

For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

RX

EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

INTERMEDIATE

Same as Rx’d

BEGINNER

EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb)

Skill Work

Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)

RX

For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

INTERMEDIATE

For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks

BEGINNER

For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees

Skill Work

Pre-workout
Every 2:00 for 5 sets:
2 squat cleans

RX

For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

INTERMEDIATE

For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

BEGINNER

For time:
15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry

Fight Gone Bad!

// Benchmark

RX

3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

RX

Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.

-OR-

RX

30-20-10 reps for time:
Single-leg squats
Pull-ups

INTERMEDIATE

20-15-10 reps for time:
Single-leg squats
Pull-ups

BEGINNER

20-15-10 reps for time:
Air squats
Jumping pull-ups

Open 24.1

//Benchmark

RX

For time:
21 DB snatches, arm 1 (35/50 lb)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

INTERMEDIATE

For time:
21 DB snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 DB snatches, arm 2
21 lateral burpees over the dumbbell
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes

BEGINNER

For time:
15 DB snatches, arm 1 (15/25 lb)
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes

Skill Work

Post-workout
3 sets:
:30 plank hold
10-15 V-ups

Heavy Day

RX

For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest

INTERMEDIATE

4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest

BEGINNER

4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest

Skill Work

Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.

In consideration of the Thanksgiving Weekend, please note the following changes to our weekend schedule:

Thursday, Friday and Saturday 9:00am WOD ONLY.

Enjoy your weekend!