April 24, 2013

Happy Birthday Shawn C and John G!


CrossFit 101
WOD: For Time
Run 800m
21 Kettlebell Swings (choose load)
21 Goblet Squats (choose load)
Run 400m
15 Kettlebell Swings
15 Goblet Squats
Run 200m
9 Kettlebell Swings
9 Goblet Squats

CrossFit Prep
Lifts Learned: Power cleans, squat cleans, clean & jerk
Skills Learned: L-sits, knees to elbows, toes to bar

CrossFit Endurance
WOD 1) 3 Rounds for Time
1 mile run (1200m)
50 Double Unders (25)

WOD 2) 250m Row