August 11, 2015

Happy Birthday Michelle E, Holly M and Augburn V!

Strength: Thruster 5-5-5-5-5
*Use heaviest weight possible for each set. 2 second pause at top of each rep.

WOD: For Reps 8 x 20 seconds on/10 seconds rest
1) Tabata Wall Balls (20/14)
2) Tabata Push Ups
3) Chest to Bar Pull Ups

CrossFit 101
WOD: 5 Rounds for Time
“Teamwork Tuesday”
Row 500m
25 Goblet Squats (choose load)
5 Wall Climbs
*Teams of 3: team up based on goblet squat weight. Use as much weight as possible, but try to complete 25 reps in 90-120 seconds. Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Each person will do 5 full rounds. 40 minute time cap. 

CrossFit Prep
Skill: Double Under
Lifts: Deadlift and Sumo deadlift high pull

Mini Wod: 3 rounds for Time
30 Reps of Double Under (Count misses/attempts)
10 Reps of Dead Lift 95/65 (scale accordingly)
8 Reps of Sumo Dead Lift High Pull (PVC pipe)

CrossFit Teens
WOD: 6 Rounds, 1 Minute per Station
“The Ghost”
Row for Calories
Double Unders

1) Jerk Balance 2-2-2-2-2
2) Snatch Balance 1-1-1-1-1