CrossFit Puget Sound

Warmup: burpee hacky sack: Miss and do a burpee. Miss twice in a row and do a pullup.

Strength:: Deadlift: 5-5-5-5-5

WOD: “Griff”: for time:

Run 800m
Run 400m backward
Run 800m
Run 400m backward

Post time to comments!

For time:

50 squats
40 pushups
30 pullups
20 burpees
10 clean and jerk (155/105)

Warmup: double under practice

burgener warmup

WOD: 7 rounds for time of:

-7 power snatches
-7 snatch balance
-7 ohs

The prescribed weight is 95lbs for dudes. 65 for chicks.

WOD: 5 rounds for time:

• 5 Thrusters -155lbs.
• 5 Muscle-ups
• Run 400 meters

Post time and loads to comments.

Warm-up: Double-under practice.

Skill/Strength: Snatches 1-1-1-1-1-1-1

WOD: With a continuously running clock,

Max reps of:

• 10 minutes: HSPU’s
• 5 minutes: Squats
• 2 minutes: Pull-ups
• 1 minute: Push-ups

Add total reps and post to comments.

10 ways to be a better CrossFitter

And, how NOT to deadlift (pretty funny): VIDEO

Warm-Up: Med-ball cleans and burpees

Strength/Skill: Clean: 1-1-1-1-1-1

WOD: Two rounds of each of the following for time:

500m row+7 push press (95/135)

250m row+7 push press

Do them in whatever order, just post 4 times, and how long you rested.

WOD: For time:

15-12-9-6-3 reps Deadlifts (225/155)

50-40-30-20-10 Body Rows

Alternate between deadlifts and body rows, but complete each set before switching exercises.

Warm up: AMRAP in 2 minutes: Double-Unders

Strength/Skill: OHS 3-3-3-3-3- reps Post Loads

WOD: “Annie”

50-40-30-20-10 reps of the couplet as fast as possible:

• Double-unders
• Sit-ups

If you can’t do at least 35 DU’s in 2 minutes, sub Box Jumps for the WOD, BUT, work a 2 minute set of DU’s in between OHS sets so you can get better at them!

Post your time, which is a measurement of your fitness, to comments.