February 12, 2014

Happy Birthday Stacy G, Krista M, Samantha S, and Michael Z!

CrossFit
WOD: For Time
400m Run
21 Kettlebell Swings (53/35)
21 Handstand Push Ups
400m Run
15 Kettlebell Swings (53/35)
15 Handstand Push Ups
400m Run
9 Kettlebell Swings (53/35)
9 Handstand Push Ups

CrossFit 101
WOD: 15 Minute AMRAP
3 Wall Climbs
6 Pull Ups
9 Box Jumps (24/20)

Competitor
Strength
1) 5X3 T&G Power Snatch: work to a 3RM – rest 90 sec.
2) 5X3 Snatch Balance: work to a 3RM (use blocks & drop every rep if possible) – rest 90 sec.
3) 3X1:00 ME Freestanding HSPU – rest 60 sec.
4) 3X8 Kang Squats – medium/heavy (heavier than last week) – be perfect with every rep, rest 60 sec.

WOD:
For Reps
1) 15:00 AMRAP of:
500M Row
25 Wall Balls 20/14#

For Time
2) 5 rounds of:
5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″
Rest 1:1