Workout 9.5.14

Nickname: Catch me Wodin Dirty

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


Partner Wod…Teams of 2 or 3. Each member must INDIVIDUALLY complete Nutts in it’s entirety! You may work together simultaneously and scale differently.

Only Rule…Every time any one of the teammates takes a rest in the middle of a set (ex: resting after 13 DL) the member must yell “NUTTS!” and the whole team must complete 5 burpees on the spot. You are not penalized for doing burpees in the middle of a set 🙂

You’re score is the time it takes the slowest person to complete.

Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

Feature Video

Phil’s Journey For A Better Life