September 1, 2014

Happy Birthday Duy P and Mandy S!

CrossFit
Skill: Handstand Push Up 5 x Max Rep

WOD: 12 Minute AMRAP
50 Double Unders
7 Burpees
*Add 7 burpees every round (round 2 – 14 burpees, round 3 – 21 burpees, etc)

CrossFit 101
WOD: EMOM x 18
Minute 1: 10 Kettlebell Swings
Minute 2: 8 Dumbbell Walking Lunges
Minute 3: 6 Burpee Box Jump Overs

Competitor
WOD 1) For time
30-20-10
Thrusters (95/65)
Chest-to-Bar Pull Ups

WOD 2) For Time
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95)