April 27, 2015

Happy Birthday Shannon B, Ryan S and Robert S!

CrossFit
WOD: For Time
Run 1 Mile
50 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
30 Burpees
20 Power Cleans (135/95)
10 Jerks (135/95)

CrossFit 101
WOD: Each Row for Time
Row 2000m
Row 1000m
Row 500m
1:1 Rest

Competitor
Strength/Skill:
1) Snatch from Block 3-3-3-3-3-3-3
2) 5 x 3 Pull Ups + 3 Chest to Bar Pull Ups + 3 Muscle Ups
3) Back Squat 10-10-10-10

WOD: For Time
21-15-9
Deadlift (225/155)
Box Jump (24/20)
Handstand Push Up