CrossFit Puget Sound

Warm-up: 50 double-unders

WOD: Find your 1RM for:

• Power Clean
• Shoulder Press
• Front squat

Post experiences to comments.

Warmup:

5 rounds for perfect form:

• 5 pvc OHS
• 3 kick to handstand
• 5 45lb. OHS

WOD: Push Press 3-3-3-3-3

Finisher: 3 individually timed rounds of:

• Row 200m
• 15 KTE’s

Post experiences to comments.

THE PARK WORKOUT HAS BEEN CHANGED FROM 10AM TO NOON ON SATURDAYS

Show up if you want to find out what the WOD is!

4 four minute rounds of:

AMRAP

• 6 Power cleans 95/65
• 9 squats
• 12 situps

90 second rest between rounds

Post rounds for each of the 4 cycles.

rest, unless you missed a wod this week, then do:

“Annie”

For time:

50-40-30-20-10 reps of the couplet:

• Double unders
• situps

Post time and scaling to comments.

Thanks to Elisa for the following link!:

Well: The Roving Runner Goes Barefoot

“Linda”

For time:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

1.5x BW Deadlifts

BW bench press

.75x BW Squat cleans

Post time and scaling to comments.

“Helen”

3 rounds for time of:

• 400m run
• 21 kettlebell swings -1.5 pood (53#)
• 12 pullups

Post time and scaling to comments.

Clean and Jerk 1-1-1-1-1-1-1 reps.

Post loads to comments.

rest

5 rounds for max reps of:

95/65 lb. overhead squats

pullups

Post reps to comments.