CrossFit Puget Sound

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.

Alternating double tabata:

• situps
• box  jumps 16/20

Strength: Weighted Pull-up: 3-3-3-3-3-3

MetCon: 50, 75, or 100 Burpee-Pull-ups for time.

Ideally, use a bar exactly 12” above max reach.

Post experiences to comments.

Strength: Deadlift: 3-3-3-3-3 reps

MetCon: 2 rounds of “Fight Gone Bad”

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

“Quarter Gone Bad”

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

This one’s not as bad as it looks – except for the heavy thrusters, heavy pullups, and sprint burpees.

“The Chief”

Complete max rounds in 3 minutes of:

3 Hang Power Cleans, 135 pounds

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post total rounds to comments.