Workout 8.31.14

Nickname: PR time

Main – CrossFit

View Public Whiteboard

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Weightlifting

Select one weightlifting movement below and take 15 min to work up to a 1 rep max. Go for a PR! Log under extra performance.

Bench press
Shoulder press
Overhead squat
Back squat
Front squat
Deadlift

WOD

Choose ONE and set up your equipment. There is a body weight, light external load, gymnastics/weightlifting, and heavy singlet option. Choose what you’re into 🙂

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cashout

If you have the time.
If you have the will.
If you have the energy…

1000m Row (Time)

Max Effort 1000m Row

Feature Video

Phil’s Journey For A Better Life