April 1, 2015

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Happy Birthday Patricia G, Michael T and Rachel J!

CrossFit
WOD: For Reps Each Round
“Fight Gone Bad”
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press (75/55)
Row (calories)
Rest 1 Minute

CrossFit 101
WOD: For Time
“Fool’s Test”
20 Burpees
2 Kettlebell Swings (53/35)
18 Burpees
4 Kettlebell Swings
16 Burpees
6 Kettlebell Swings
14 Burpees
8 Kettlebell Swings
12 Burpees
10 Kettlebell Swings
10 Burpees
12 Kettlebell Swings
8 Burpees
14 Kettlebell Swings
6 Burpees
16 Kettlebell Swings
4 Burpees
18 Kettlebell Swings
2 Burpees
20 Kettlebell Swings
*Scale 10-1

Competitor
Strength:
1) Pause Clean 5 x 2 @ 75%
2) Back Squat 4 x 8 @ 70%
3) Pause Push jerk 5 x 2 @ 65%

WOD: Same as CrossFit