CrossFit Puget Sound

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

• Rowing Calories
• Toes to bar

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Warm-up: Run 800 meters/ DROM- Ten minute cap

Strength: Every 2 minutes for time:

• 5 pushups
• sprint 60 m
• 5 wallballs

Rest only the remainder of each 2 minute round.

10 minutes warming up to L-pullups and 80-90% of your front squat, or 185/125, whichever is greater.

WOD: 7 rounds for time of:

• 185/125lb. front squat 3 reps
• 7 L-pullups

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CFWU: Ten minute cap

Strength: Thruster 3-3-3-3-3

Find the heaviest 3 rep set you can do within 20 minutes.

WOD: 5 rounds for time of:

• 20 double unders
• 15 box jumps
• 10 kettlebell swings (53/35lbs.)

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Warmup: Run 400m / DROM

Strength: Every 4 minutes:

• 5 weighted pullups
• 5 pushups, ring pushups, or ring dips

WOD: “Nancy”

5 rounds for time of:

• Run 400m
• 15 OHS (95/65lbs.)

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

• Deadlift 225
• 135/95lb. Push Press

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Warm-up: 5 rounds resting as needed between rounds:

• 10 Double-Unders
• 5 Abmat sit-ups
• 5 Back Squats
• 1 Box Jump 30/24″

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

• Chest to bar pullups
• 30/24″ box jumps
• Do 10 Abmat sit-ups prior to beginning each round

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Warm-up:  as needed+

250 jumprope single-unders

DROM

250 jumprope single-unders

Then, lifting every 4 minutes, working toward intended loading for WOD:

• 5-10 deadlifts
• 10 double-unders

WOD: 3 rounds for time of:

• 275/185lb Deadlift -10 reps
• 50 Double-Unders

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“Kelly”

5 rounds for time:

• Run 400 meters
• 30 box jumps, 24”
• 30 wall-ball shots 20 lb. ball 10′ target

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This weeks Saturday workout is at 10 am in Greenlake park off E. Greenlake Way between ne 65th and 66th st.

See you there!

For Time:

• Run 400 meters
• 100 walking lunges
• 5o pullups
• run 800 meters
• 5o pullups
• 100 walking lunges
• Run 400 meters

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