Workout 8.31.14

Nickname: PR time

Main – CrossFit

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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


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


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)


Karen (Time)

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

Elizabeth (Time)

Clean, 135# / 95#
Ring Dips

Isabel (Time)

For Time: 30 Snatches, 135# / 95#


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

1000m Row (Time)

Max Effort 1000m Row

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