August 25, 2014

Happy Birthday Juli C, Christina M and Joanna R!

CrossFit
Strength: Heavy Single Power Clean
*Work your way up in weight until it feels heavy. Don’t shoot for your 1RM.

WOD: Every 4:00 for 24:00 (6 sets)
Run 400m
12 Box Jump Overs (30/24)
1 Clean (Shoot for 90% of heavy single)

CrossFit 101
WOD: 6 Sets for Max Reps
20 Seconds of Kettlebell Swings
10 Seconds Rest
20 Seconds of Burpees
10 Seconds of Rest

Competitor
Strength:
1) Every 2:00 for 10:00
1 Muscle Snatch

2) Every 2:00 for 10:00
1 Power Snatch

3) Every 2:00 for 10:00
1 Snatch

4) Back Squat Back Squat : 6 @ 60%, 4 @ 70%, 2 @ 80%, 6 @ 70%, 4 @ 80%, 2 @ 90%, 4 @ 85%, 4 @ 85%
WOD: Every 3:00 for 24:00
Run 400m
10 Box Jump Overs (30/24)
1 Clean
*Score is total sum of your heaviest successful cleans performed within each of the 3 minute increments.