CrossFit Puget Sound

Warm-up: 10-9-8-7-6-5-4-3-2-1 reps of:

• DB squat clean
• Situps

Work up to a heavy single on cleans during this!

Then:

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

• 1.5x body weight deadlift
• bw benchpress
• 3/4 bw clean

Post time and loads to comments. If you can’t so as rx’d, scale to an imaginary body weight.

Run 800m/ DROM

Push press: 3-3-3-3-3-3-3

WOD: 21-15-9  for time of:

• Row calories
• Burpees

Post loads and time to comments.

Warm up: get ready to sprint!

100m alley sprint every 4 minutes: 1-1-1-1-1-1-1

4 minute rest, then:

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Walking lunges
• Pushups
• unbroken kipping pull-ups

Scale as necessary to get pullups unbroken. Post time to comments.

Post times to comments.

Tabata Row

4 minute rest

Weighted Pullups: 5-5-5-5-5

(lift every 5 minutes)

THEN: AMRAP in 8 minutes:

• 4 HSPU
• 8 Kettlebell swings (72/53)
• 16 situps

Post rounds and reps to comments. Post any scaling!

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Top men’s times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women’s times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

WOD: For time:

50 wall-ball shots (20/14)
25 L-pullups
40 wall-ball
20 L-pullups
30 wall-ball
15 L-pullups
20 wall-ball
10 L-pullups

Post time and scaling to comments.

WOD:

Back Squat: 2-2-2-2-2-2-2-2-2-2

Rest 60 seconds between sets.

Post loads to comments.

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!