August 12, 2015

Happy Birthday Ryan McD!

CrossFit
Skill: 3 x 12 Handstand Push Ups for Time
*Rest 90-120 seconds between rounds

WOD: For Reps
“Death by Kettlebell Swings and Burpees”
Minute 1: 1 KB Swing/1 Burpee
Minute 2: 2 KB Swings/2 Burpees
Minute 3: 3 KB Swings/3 Burpees
…continue as long as you are able. Once you cannot achieve all the reps, the workout is over.
*Rest 3 Minutes and start over with one size light kettlebell

CrossFit 101
Skill: Got Pull Ups Day 8
1) Isometric Hold 3 x 10 seconds
2) Pendlay Row 5 x 5 (add 5 lbs from last week)
3) Kettlebell Bent Over Row 3 x Max Reps (53/35)

WOD: 5 Rounds for Time
12 Box Jumps (24/20)
10 Push Ups (hand release)
12 Ball Slams (24/20)

CrossFit Prep
Skill: Handstand Push Up Progression
Lifts: Strict Press, Push Press, Push Jerk