August 19, 2015

Happy Birthday Makayla B and Jason S!

Strength: 5 x 3 Front Squats + 1 Jerk
*Build up to a heavy set of 3 Front Squats + 1 Jerk

WOD: For Time
Deadlifts (225/155)
Handstand Push Ups

CrossFit 101
Skill: Got Pull Ups Day 11
1) Isometric Hold 3 x 10 seconds
2) Pendlay Row 5 x 5 (add 5lbs from last week)
3) Kettlebell Bent Over Row 3 x Max Reps (53/35)

WOD: 5 Rounds, Each for Time and Reps
Row 500m
Max Rep Push Ups
*After row, immediately perform set of push ups. Rest 3:00 between rounds. Put push up numbers in notes.

CrossFit Prep
Skill: Knees to Elbow, Toes to Bar, Rowing, Wall Balls
Lift: Thruster
Mobility: Ankle, Hips, Glutes, T-Spine, ShouldersMini WOD: 3 Rounds for Time
15 Calorie Row
12 Thrusters (45/33)
9 Knees to Elbow or Toes to Bar