March 20, 2013

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Happy Birthday, Hannah R!

CrossFit

Strength: 7 Rounds of 2 High Bar Back Squat (1 1/4 reps)

WOD: For Time
400m Run
20 Burpees
2 Minutes Rest
400m Run
15 Burpees
90 Seconds Rest
400m Run
10 Burpees

 

CrossFit 101

Police & Fire Games Scaled WOD #4

Complete as many Rounds as Possible in 12 Minutes of:
2 Push Ups
2 Box Jumps
2 Sit Ups
2 Shoulder to Overhead (65/45)

Increase by 2 reps each round (4…6…8…10…12…) until 12 minutes is up.