CrossFit Puget Sound

Pete’s 32nd birthday WOD:

As many rounds as possible in 8 minutes of:

• 3 db squat clean and thruster 50’s/30’s
• 7 toes to bar

Post rounds and partial rounds completed to comments.

5 rounds:

• 5 overhead squats
• 1 box jump

Using the heaviest load you can on each round, begin each round of squats every 6 minutes, and do the highest box jump you can between lifts.

Score is your total of the OHS loads on all 5 rounds / max box jump.

“Big 3-1″

For time:

• 31 squats
• 31 burpees
• 31 swings (53/35lbs.)
• 31 squats
• 31 Abmat situps
• 31 Box Jumps
• 31 squats
• 31 pushups
• 31 pullups
• 31 squats

Post time to comments.

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

• Rowing Calories
• Toes to bar

Post time to Comments.

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

Post fastest sprint, and time/ loading/ scaling for the WOD to comments.

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.)

Post time to comments.

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.)

Post time and scaling to comments.

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

• Deadlift 225
• 135/95lb. Push Press

Post time to comments.

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

Post time and scaling to comments!

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

Post time and scaling to comments.