“Excuses don’t create change.”

RX

AMRAP 20 with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching; one partner works at a time.

INTERMEDIATE

Same as Rx’d

BEGINNER

As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.

“If it doesn’t challenge you, it doesn’t change you.”

RX

For time:
15 box jumps (30/30 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run

INTERMEDIATE

For time:
15 box jumps (24/24 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run

BEGINNER

For time:
10 box jumps (12/12 in)
200-m run
12 box jumps (8/8 in)
200-m run
15 box jumps (4/4 in)
200-m run
– Use 1-2 stacked 45-lb plates to preserve the jumping stimulus for those able to jump but not to the full box height.

Skill Work

Post-workout
8 sets:
:20 hollow hold
:10 rest

“It’s not about being the best, it’s about being better than you were yesterday.”

RX

On a 20:00 clock:
For load:
1 snatch

INTERMEDIATE

On a 20:00 clock:
For load:
1 snatch

BEGINNER

On a 20:00 clock:
For load:
1 snatch

“What seems impossible today will one day be your warm-up.”

RX

For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold

INTERMEDIATE

For time:
1:30 plank hold
400/500-m row
20 V-ups
20 pull-ups
20 knees-to-chest
400/500-m row
1:30 plank hold

BEGINNER

For time:
1:00 plank hold from the knees
200/250-m row
20 sit-ups
20 ring rows
20 hanging knee raises
200/250-m row
1:00 plank hold from the knees

Skill Work

Post-workout
Accumulate:
30-50 GHD hip extensions or good mornings

“Darkness cannot drive out darkness; only light can do that.”

-MLK

“When you feel like quitting, think about why you started.”

Skill Work

Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats

Annie

//Benchmark

RX

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups

“Focus on progress, not perfection.”

RX

5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.

INTERMEDIATE

5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (105/155 lb)
– Rest 1:00 between rounds.

BEGINNER

5 x 2:30 rounds for reps:
250-m row
Max-reps deadlifts (55/75 lb)
– Rest 1:00 between rounds.

“Your body can stand almost anything. It’s your mind you have to convince.”

RX

EMOM 10:
3 bar muscle-ups
10 hand-release push-ups

INTERMEDIATE

EMOM 10:
2-3 jumping bar muscle-ups
8 hand-release push-ups

BEGINNER

EMOM 10:
5 jumping pull-ups
5 hand-release push-ups from the knees

Skill Work

Post-workout
Accumulate:
50 GHD hip extensions

“The only bad workout is the one you didn’t do.”

RX

AMRAP 8:
24 KB swings (35/53 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

INTERMEDIATE

AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

BEGINNER

AMRAP 8:
16 KB swings (18/26 lb)
4 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Skill Work

Post-workout
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.

“Do something today that your future self will thank you for.”

CrossFit Total

//Heavy Day

RX

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

INTERMEDIATE

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

BEGINNER

For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift

Skill Work

Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch

RX

For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (75/115 lb)
12 bar-facing burpees

INTERMEDIATE

For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (65/95 lb)
12 bar-facing burpees

BEGINNER

For time:
2 rounds of:
10 snatches (55/75 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (35/45 lb)
12 bar-facing burpees

RX

For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars

INTERMEDIATE

For time:
80 double-unders
15 toes-to-bars
60 double-unders
15 toes-to-bars
40 double-unders
15 toes-to-bars
20 double-unders
15 toes-to-bars
10 double-unders
15 toes-to-bars

BEGINNER

For time:
80 single-unders
10 sit-ups
60 single-unders
10 sit-ups
40 single-unders
10 sit-ups
20 single-unders
10 sit-ups
10 single-unders
10 sit-ups

Skill Work

Post-workout
Accumulate:
2:00 double-KB front rack hold
1:00 hollow hold
1:00 plank hold

RX

4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row

INTERMEDIATE

4 rounds for time:
10 strict handstand push-ups
10 strict ring dips
800/1,000-m row

BEGINNER

4 rounds for time:
10 pike push-ups
10 foot-assisted dips
600/800-m row

“Push yourself, because no one else is going to do it for you.”

Skill Work

Pre-workout
On a 10:00 clock:
Find a heavy 3-rep push jerk

Open 13.2

//Benchmark

RX

AMRAP 10:
5 shoulder-to-overheads (75/115 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.

INTERMEDIATE

AMRAP 10:
5 shoulder-to-overheads (65/95 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.

BEGINNER

AMRAP 10:
5 shoulder-to-overheads (35/45 lb)
10 deadlifts
15 plate jumps
– Athlete’s choice of plate.
– Step down from the plate.

“You don’t have to be great to start, but you have to start to be great.”

RX

EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)

INTERMEDIATE

EMOM 16:
Min. 1 | 10 pull-ups
Min. 2 | 5 front squats (125/185 lb)

BEGINNER

EMOM 16:
Min. 1 | 6 jumping pull-ups
Min. 2 | 5 front squats (65/95 lb)

"It’s not the will to win that matters—everyone has that.

It’s the will to prepare to win that makes the difference." 

Open 18.1

// Benchmark

RX

AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

“You didn’t wake up today to be mediocre.”

Skill Work

Pre-workout

On a 10:00 clock:
Build to a heavy 3-rep push press

RX

5 rounds for time:
50 double-unders
10 thrusters (65/95 lb)

INTERMEDIATE

5 rounds for time:
30 double-unders
10 thrusters (55/75 lb)

BEGINNER

5 rounds for time:
30 single-unders
7 thrusters (35/45 lb)

“The Only Easy Day Was Yesterday.”

From all of us at CrossFit Pittsburgh,

HAPPY NEW YEAR!

THERE WILL BE A 9:00AM ONLY WOD TODAY

RX

AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.

INTERMEDIATE

AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (55/75 lb)
24 overhead squats (55/75 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.

BEGINNER

AMRAP 20 with a partner:
24 box step-overs (12/20 in)
24 hang power snatches (35/45 lb)
24 overhead squats (35/45 lb)
24 hanging knee raises
24-cal bike
– Step down from the box.

RX

For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run

INTERMEDIATE

For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run

BEGINNER

For time:
400-m run
30 hand-release push-ups from the knees
30 single-arm DB front rack walking lunges (10/15 lb)
400-m run

Skill Work

Post-workout

3 sets:
:30 left-arm dumbbell side bends
:30 rest
:30 right-arm dumbbell side bends
:30 rest