August 18, 2015

Happy Birthday Josh M!

Skill: 50 Strict Pull Ups

WOD: Each Round for  Time
Row 5 x 300m
*1:00 rest between MAX EFFORT rounds.

CrossFit 101
WOD: For Time
100 Burpees
100 Plate Ground to Overhead (45/25)
100 Box Jumps (24/20)
* Teams of 2. One person works at a time. Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total.

Designated resting positions:
Burpees – Plate Extended Overhead
Plate Ground to Overhead – Hanging from a Pull-Up Bar
Box Jumps – Plank from Elbows

CrossFit Prep
Skills: Med Ball Clean, Thruster
Lift: Clean

CrossFit Teens
WOD: For Reps and Rounds
“Death by Kettlebell Swing and Burpees”
Minute 1: 1 KB Swing/1 Burpees
Minute 2: 2 KB Swings/2 Burpees
Minute 3: 3 KB Swings/3 Burpees
…continue until you are no longer able. Once you cannot achieve all the reps prescribed for that minute, rest for 3 minutes and then repeat workout with one size lighter KB.

Incendia Barbell
1) Jerk Balance 2-2-2-2-2
2) Snatch Balance 1-1-1-1-1