“We’re born alone. We do need each other. It’s lonely to really effectively live your life, and anyone you can get help from or give help to, that’s part of your obligation.”

RX

21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)

INTERMEDIATE

18-15-12-9-6 reps for time of:
Knees-to-elbows
Front squats (65/95 lb)

BEGINNER

15-12-9-6-3 reps for time of:
Hanging knee raises
Front squats (35/45 lb)

Skill Work

Post-workout
Accumulate:
2:00 ring support hold

“I am not afraid of an army of lions led by a sheep; I am afraid of an army of sheep led by a lion.”

SKILL WORK

Pre-workout
EMOM 5:
:20 double-under practice

RX

For time:
30 box jumps (24/30 in)
1,600-m run
10 rope climbs (15/15 ft)

INTERMEDIATE

For time:
30 box jumps (20/24 in)
1,600-m run
10 rope climbs (12/12 ft)

BEGINNER

For time:
20 box jumps (12/12 in)
800-m run
10 pull-to-stands

“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

RX

AMRAP 12:
100-m single-DB suitcase carry (50/70 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

INTERMEDIATE

AMRAP 12:
100-m single-DB suitcase carry (35/50 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

BEGINNER

AMRAP 12:
100-m single-DB suitcase carry (15/20 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

Skill Work

Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left

“Give me a place to stand, and a lever long enough, and I will move the world.”

Skill Work

Pre-workout
Banded stability work

RX

For load:
Deadlift
5-5-5-5-5

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“Opportunities multiply as they are seized.”

“WOD 3 – TRU Fire”

Individual

8-Minute Time Cap

60 Double-Unders / Single-Unders

45 Russian Kettlebell Swings

30 Reverse Alt. Goblet Lunges

15 Kettlebell Sumo Deadlift High Pull

10 Box Overs

Max Cal Row – In Time Remaining

3-Person Teams

12-Minute Time Cap

Score 3A: Max Cal Row

Score 3B: For Time:

60 Double-Unders / Single-Unders

45 Russian Kettlebell Swings

30 Reverse Alt. Goblet Lunges

15 Kettlebell Sumo Deadlift High Pull

10 Box Overs

15 Kettlebell Sumo Deadlift High Pull

30 Reverse Alt. Goblet Lunges

45 Russian Kettlebell Swings

60 Double-Unders / Single-Unders

“The man who moves a mountain begins by carrying away small stones.”

“Paul 4179”

9 rounds for time

4 Strrict Pull-ups

1 Deadlift (275/185)

7 Burpees

9 Double Unders

100m Sprint

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

AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left

INTERMEDIATE

AMRAP 25:
1,000-m run
10 jumping muscle-ups
10 partial wall walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left

BEGINNER

AMRAP 25:
800-m run
10 low-ring transitions or false-grip ring rows
10 inchworm + push-ups
10 DB snatches, right (10/15 lb)
20 DB snatches, left
– Rest 1:00-2:00 between rounds.

“There is no such thing as accident; it is fate misnamed.”

RX

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

INTERMEDIATE

On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (75/115 lb)

BEGINNER

On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)

Skill Work

Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.

“Those who don’t believe in magic will never find it.”

Skill Work

Pre-workout
EMOM 10:
1 deadlift + 1 power clean

RX

For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)

Rest 1:00

9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)

INTERMEDIATE

For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (12/12 in) (35/50 lb)

Rest 1:00

9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (12/12 in) (35/50 lb)

BEGINNER

For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)

Rest 1:00

9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)

Score: Total time

“Do as much homework as you can. Learn everybody’s job and don’t just settle.”

RX

5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds for time:
250-m row
200-m run
– Rest 3:00 between rounds.

Skill Work

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

“You are never too good for anything. Always be willing to do everything.”

Skill Work

Pre-workout
EMOM 10:
2 thrusters

RX

AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.

INTERMEDIATE

AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.

BEGINNER

AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
– After every round add 2 reps to each movement.

“Those who don’t believe in magic will never find it.”

RX

Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.

INTERMEDIATE

Every 2:00 for 8 rounds:
12 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.

BEGINNER

Every 2:00 for 6-8 rounds:
6 wall-ball shots (10/14 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.

Skill Work

Post-workout
EMOM 6:
:30 ring support hold

“Take the opportunity to learn from your mistakes: find the cause of your problem and eliminate it. Don’t try to be perfect; just be an excellent example of being human.”

Skill Work

Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill

RX

AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
– Step down from the box.

INTERMEDIATE

AMRAP 16:
16/20-cal bike
12 box jumps (20/24 in)
2 rope climbs (12/12 ft)
– Step down from the box.

BEGINNER

AMRAP 16:
12/16-cal bike
8 box jumps (12/12 in)
2 pull-to-stands
– Step down from the box.

“It’s a hard, lonely feeling, to be completely yourself in front of strangers.”

Skill Work

Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch

RX

For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (75/115 lb)

INTERMEDIATE

For time:
9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (55/75 lb)

BEGINNER

For time:
8-7-6-5-4-3-2-1
Burpees
Hang power snatches (35/45 lb)

“The first step is clearly defining what it is you’re after, because without knowing that, you’ll never get it.”

RX

10 sets for load:
2 front squats
– Lift once every 3:00.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“The more I want to get something done, the less I call it work.”

Fran

// Benchmark

RX

For time:
21-15-9
Thrusters (65/95 lb)
Pull-ups

INTERMEDIATE

For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups

BEGINNER

For time:
15-12-9
Thrusters (35/45 lb)
Ring rows

Skill Work

Post-workout
Accumulate:
3:00 plank hold

“The things that scare you only make you better and stronger.”

RX

For time:
2,400-m run

then…
5 rounds:
15 push-ups
15 toes-to-bars

INTERMEDIATE

For time:
2,400-m run

then…
5 rounds:
10 push-ups
10 strict leg raises
– Maintain straight legs on the leg raises.

BEGINNER

For time:
1,600-m run

then…
5 rounds:
10 push-ups from the knees
10 strict hanging knee raises

Skill Work

Post-workout
3 sets:
Max unbroken pull-ups

“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”

Heavy Day

RX

Every 1:30 for 12 sets:
3 back squats

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“You pray for the hungry. Then you feed them. That’s how prayer works.”

RX

EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski

INTERMEDIATE

EMOM 12:
Min. 1 | 2 rope climb (12/12 ft)
Min. 2 | :30 bike, row, or ski

BEGINNER

EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 bike, row, or ski

Skill Work

Post-workout benchmark
For calories:
1:00 bike

“Every action you take is a vote for the type of person you wish to become.”

RX

5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans

INTERMEDIATE

5 rounds for time of:
12/15-cal row
9 deadlifts (75/115 lb)
6 hang power cleans

BEGINNER

5 rounds for time of:
10/12-cal row
8 deadlifts (35/45 lb)
6 hang power cleans

Skill Work

Post-workout
Accumulate:
2:00 weighted plank hold

“Bitterness is like a cancer that enters the soul.”

RX

3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps of:
1:00 single-unders
1:00 push presses (15/15 lb)
1:00 air squats
– No rest between movements.

Skill Work

Post-workout
Every 2:00 for 5 sets:
3 thrusters