CrossFit Puget Sound

CFPS Warmup: 3 rounds (20 minute cap)

Then: Backsquat review

10 minutes: Build up to 125% BW backsquat

WOD: AMRAP in 20 minutes

• 25 burpees
• 15 bw backsquats

Post experiences to comments.

Warmup:

2 Rounds: Perfect practice makes perfect!

• Run 200m
• 5 M.B.C.
• 5 Wall-Ball Shots
• 5 Double-unders
• 1 Handstand

Pre-Wod prep: 2 rounds of 10 reps each of the “Fight Gone Bad” circuit.

WOD: “Fight Gone Bad”

3 rounds for max reps with a continuously running clock of:

• 1 minute: Wallball shots (10/20)
• 1 minute: Sumo deadlift high-pull (55/75)
• 1 minute: Box Jumps (16/20”)
• 1 minute: Push Press (55/75)
• 1 minute: Row for calories

Post your total reps (your score) to comments.

Warm up:

• Burgener warm-up
• 30 squats
• Snatch 1-1-1-1-1-1-1

WOD

for time:

• 21 HSPU -Run 400m- 21 weighted pullups
• 15 HSPU -Run 400m- 15 weighted pullups
• 9 HSPU -Run 400m- 9 weighted pullups

Post time, loads, and scaling to comments.

Warm-up/Skill/Strength

CFPS warm-up with the following subs:

• Burgener warmup before each round with pvc, then 22lbs, then 45 lbs
• OHS with the same loading progression
• 9-15 pullups-R1: kip or band kip,R2/3: increase load, ROM
• 9-15 Pushups AND 9 Jumping ring dips per round
• R1/2: Situps, R3: Max L-sit (30 second cap)
• Light windmills

WOD: -Benchmark girl- “Elizabeth”

21-15 and 9 reps of the couplet for time:

• 135/95lb full squat clean (AKA cleans)
• Ring Dips

Post time, loads and scaling to comments.

Hey gang! Coach Jeff here,

Most people work out to look better -BUT IT ALMOST NEVER WORKS!
This is because most people think of working out as a chore, and looking better as their goal.
The fitness industry hasn’t figured it out either! They tell you that you should.
They tell you that you won’t look good if you don’t. They tell you “skinny” equals “fit”!
They give you a boring, machine-based isolation routine, and after 45 minutes on weights,
and 45 minutes on an elliptical trainer, you’ve wasted a 2 hour trip to the gym!
-And you have to do it 5 days a week to see decent results!

It’s really no wonder people can’t stay consistent long enough to see
the positive feedback required to develop a healthy habit! But people still
pay good money for their useless “Globo-Gym” memberships!

In case you haven’t heard, working out, changing your body, and basically
becoming a physical badass can now be FUN. And you can get the body of
an athlete as a side effect!

Would I lie about my business? Put my claim to the test!

CrossFit is a game played using your entire body, in community with others,
under the guidance of an experienced Coach.

You and your friends can focus on getting the best scores you can,
and before you know it you have the skills of the physically gifted,
and a more athletic physique as a side effect!

Remember the recess bell as a kid? You went out and PLAYED!
You stayed in shape because it was fun.
And you never thought you were “working out”, but you were!

My service provides that kind of environment, but with so much more.
Ask ANY of my current clients and they will tell you it is fun.
The workouts are always different. But you will come to love the consistency
of the gaming-based format. You can always try for one more point,
one more pound lifted, or to be one second faster than before.
And you can try to beat your friends too!

For the next month I will be offering the first week of my Initiation course for free.
All you need to do is contact me and I’ll set you up -it’s that simple.

IN JUST A FEW HOURS A WEEK, YOU WILL:
-Turn your fitness routine into a game or hobby, not just a means to an end.
-Master your body in ways you never thought possible.
-Transform your body in weeks. People will ask you what you’ve been doing!
-Develop discipline and mental fortitude useful in all of life’s challenges.
-Improve sports performance.
-Share life with others, while building one another up.
-Constantly improve your readiness for life’s demands, which are unknown.

Currently I’m starting morning and evening Initiation courses, so round up your friends,
and get into The Sport of Fitness!

Warmup/strength: 5 rounds:

• :20 handstand
• 3 pistols each leg
• 5 wall-balls
• 5 weighted pullups @80% max

WOD: 5 rounds for time of:

• 15 push jerks 95/65
• 15 burpees

Post experience to comments.

Warmup: 5 rounds of:

• 10 tuck jumps
• 5 pvc dislocates
• 4 thrusters 95/65

Find your max: Weighted pullup 1-1-1-1-1-1-1

WOD: “Diane”: 21-15-9 reps for time:

• 225/155lb. deadlift
• handstand pushups

Post experience to comments.

Warm-up:

• 200 m run
• 15 squats, pushups and body rows
• 12 squats, pushups and body rows
• 9 squats, pushups and body rows
• run 200 meters

Strength/Skill challenge: Every minute on the minute for 15 minutes:

• 1 power clean
• 1 front squat

Use the heaviest load possible without technique breakdown. (approx. 80-90% max)

WOD: Do a WOD for time from 11/12

Buy-in:

3 separate rounds with a 1 minute break, and begin rounds 2 and 3 with the second element performed on the previous round:

• :30 double unders max reps
• :15 rest
• :30 box jumps max reps
• :15 rest
• :30 Pullup hold

Strength/Skill challenge: Every minute on the minute for 15 minutes:

• 1 power clean
• 1 front squat

Use the heaviest load possible without technique breakdown. (approx. 80-90% max)

Cash out:

10 rounds for time:

• 5 pullups
• 10 pushups
• 15 squats

OR:

5 rounds for time of:

• 5 HSPU
• 10 pistols
• 15 pullups

Post experiences to comments.

Warm-up: POSE run 400m

Skills WOD: 10 minutes for technique and unbroken sets.

• 1 pullup, 2 pushups, 3 squats
• add 1 pullup, 2 pushups, and 3 squats to each round if you are able to complete the round with good technique
• if technique is not maintained or you have to break up a set of something, start from 1 pullup, 2 pushups, 3 squats

Pre-WOD prep: 5 reps each:  pvc OHS, 22lb OHS, 45lb OHS, 65lb OHS, 95lb OHS

Benchmark WOD: “Nancy”: 5 rounds for time of:

• 400m run
• 15 OHS 95/65

Post experience to comments.