CrossFit Puget Sound

Buy-In:

Max double-unders in 2 minutes, max situps in 20 seconds.

…and…

3 rounds for time of:

• 15 foot army crawl
• 15 foot crabwalk
• 15 foot backward butt drag
• 15 foot crabwalk
• 15 foot backward butt drag
• 7 burpees

WOD: Bench press 1-10-1-20-1-30 reps

Add all 6 barbell loads together to score.

Cash-out: Tabata situps

Warm-up:
A good 800m run for time, pre warm-up 5 min. if necessary.

Pre-WOD-prep:
Warm up for a deadlift single, then:

WOD:Deadlift:
1-10-1-20-1-30 reps.

Post the total of the six loads used. Unbroken sets REQUIRED.

Warm-up:
A good 1000m row for time, pre warm-up 5 min. if necessary.

Pre-WOD-prep:
Warm up for a heavy front squat single, then:

WOD:Front squat:
1-10-1-20-1-30 reps.

Post the total of the six loads used. Unbroken sets REQUIRED.

Warmup: 1 round of TBWU (The Box Warm-up)

Strength/Skill: squat clean 1-1-1-1-1-1-1

WOD: 3 rounds for time:

• 10′ rope climb from seated position on ground- 5 trips
• 21 ring dips
• 50 squats

Post experiences to comments.

Warmup: rope skips 300, run 400m, or row 500m

Strength/skill Warmup:

Mini benchmark: Fran’s thrusters.

For time, using the heaviest loads that smooth unbroken sets will allow:

• 21 thrusters/ 2 minute break
• 15 thrusters/ 2 minute break
• 9 thrusters

Pre-WOD-prep: Practice the split Jerk for 10 minutes, and the clean and jerk for 10 minutes.

WOD: “Grace”

Clean and jerk 30 reps for time. (135/95)

Post your time and scaling.

Warmup: 300 rope skips, 400m run, or 500m row, then, 1 round of Fight Gone Bad:

1 minute of each of the following, try to score more than your last round 1 score:

• wall-ball shots (20/10)
• SDLHP (75/55)
• Box Jumps (20/15″)
• Push press (75/55)
• Row for calories

Strength: Push Jerk 3-3-3-3-3

WOD: 3 rounds for time:

• 300m row
• 12 turkish get-ups

Alternate arms as needed for a total of 12 reps per round. Prescribed loads are 60lb dumbell for men, 40lbs for women.

Post experiences to comments.

Warm up: PSCF Standard Warmup with the following subs:

20 minute cap:

Run 400, Row 500, or do 300 single unders, then 3 rounds:

• Mobility/ trigger point therapy as needed (burgener, DROM, SMOB, Samson stretch, etc.)
• 9-15 PVC Overhead squats (Perfect practice makes perfect!)
• 9-15 body rows (practice “one arm” pullup)
• 9-15 barbell push press/jerk 45lbs.
• 9-15 windmills each side with light weight
• 9-15 situps (No L-sit today!)

Strength/Skill Benchmark: Push jerk 3-3-3-3-3 reps

(rest the remainder of 3 minutes)

MetCon: “One armed” Fran

For Time:

Using a single 60/40lb. dumbell for thrusters, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-hand” pull-up right arm (left hand grabs the right wrist)
“One-hand” pull-up left arm (right hand grabs the left wrist)

Post time and scaling to comments.

3 minutes Double-Unders for max consecutive reps

10 minutes: Work up to a 275/185lb Deadlift

WOD: “Lumberjack 20″

• 20 reps Deadlift (275/185)
• 400m run
• 20 reps KB swings (70/53lbs)
• 400m run
• 20 OHS (115/75)
• 400m run
• 20 burpees
• 400m run
• 20 pullups
• 400m run
• 20 box jumps (24”/20”)
• 400m run
• 20 DB squat cleans (30’s/45’s)
• 400m run

Post experience to comments.

Warmup: 3 minutes double-unders for max consecutive reps.

Thrusters:

• 21@45/65lbs, rest 2 minutes;
• 15@55/85lbs, rest 2 minutes;
• 9@65/95lbs

TGU: 20 minutes to find a max on both arms

WOD: 20 minute AMRAP

• 65lb power snatch- 12 reps
• 10 pushups

Post experience to comments.