August 19, 2014

Happy Birthday Kole R!

CrossFit
WOD: 5 Rounds for Time
Run 400m
5 Back Squats (choose load)
*Suggested weights 185/125 and Competitor 225/155. Weight to be picked up from the ground. No racks.

CrossFit 101
“Teamwork Tuesday”
WOD 1) 15 Minute AMRAP
Run 200m
*In teams of 3, one person will run at a time while their partners rest. The goal is to move as quickly as possible, minimizing your partners’ rest periods and racking up as many rounds as possible.

— Rest 5 Minutes —

WOD 2) 15 Minute AMRAP
10 Wall Balls (20/14)
10 Box Jump Overs (24/20)
*In teams of 3, team members will cycle through full rounds one at a time, with only one person working at a time. The goal is to move as quickly as possible, minimizing your partners’ rest periods and racking up as many rounds as possible.

Competitor
Strength:
1) Overhead Squat (bottom pause) 3-3-3-3-3
*Use heaviest weight possible for each set.

2) Bench Press  5 @ 60%, 3 @ 75%, 1 @ 85%, 3 @ 80%, 3 @ 85%, 2 @ 90%, 8 @ 75%, 8 @ 75%
WOD: Every 8 Minutes for 24 Minutes
Row 1000m
20 Burpees over the Erg
20 Push Press (115/75)

CrossFit Prep
Lifts: Front Squat and Squat Clean

Skill: Running