Workout 1.17.15

Nickname: Buddy System Saturday

Cloud 9 CrossFit – CrossFit


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


Metcon (Time)

15 Calorie Row (R)

50 KB Swings (70/50) (T)

20 HSPU (R)

100 Air Squats (T)

25 Deadlifts (185/135) (R)

100 Pullups (T)

25 Box Jumps (24/20) (R)

50 Power Cleans (135/95) (T)

3 Rope Climbs (R)
This will be done in teams of two. Movements with an “R” next to them are to be completed as a relay. Movements with a “T” next to them will be completed as a time with one person working at a time. Each team is only allowed one barbell, so you will need to strip weights between relays.


Metcon (3 Rounds for reps)

Wallball battle!
We will divide the class into two teams then pair off with someone from the opposing team. You will go back and forth over the pullup bars until one person misses the wallball. Keep track of the reps you complete in each round. Losing team has a burpee penalty…

Feature Video

Phil’s Journey For A Better Life