August 1, 2014

Happy Birthday Kristin B!

Strength: Push Jerk 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: 5 Rounds for Time
10 Deadlifts (225/155)
20 Wall Balls (20/14)

CrossFit 101
Strength: 3 Rounds (not for time)
5 Dumbbell Bench Press
15 Single Arm Bent Over Row (each side)
*Use heaviest weight each set. Use dumbbell or kettlebell on row.

WOD: 5 Rounds For Time
10 Dumbbell Push Press (choose load)
15 Lateral Jumps
*Advanced: use hurdle for jump. Intermediate: use dumbbells.

Strength: Overhead Squat 1RM

WOD: 4 Rounds For Total Wall Ball Reps
500m Row
Max Rep Wall Balls (20/14….scale up to 30/20 if you’re feeling it)
*With running clock, each round is 3 minutes with 3 minutes rest between rounds.