August 27, 2014

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Happy Birthday Tania V!

CrossFit
WOD: EMOM x 30:00
Minute 1: Kettlebell Swings (heavy)
Minute 2: 10 Dumbbell Walking Lunge Steps
Minute 3: 8 Burpee Box Jump Overs (24/20)
*Post total rounds and weights used

CrossFit 101
WOD: For Time
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Competitor
Strength:
1) EMOM x 6:00
1 Front Squat
*Loads per set (by %): 50, 60, 70, 75, 80, 85

2) Every 2:00 x 20:00
1 Clean
*Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

WOD: 12 Minute AMRAP
6 Handstand Push Ups (strict)
9 Toes to Bars
12 Double Kettlebell Swings
*Russian Swings – go heavy!