August 3, 2015

Happy Birthday Tim E, Connor McM and Keyleigh T!

CrossFit
Strength: Every 2:00 for 14:00
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
*Increase load each set

WOD: For Time
“Sugar Daddy”
21 Deadlifits (225/155)
Run 400m
15 Deadlifts
Run 400m
9 Deadlifts
Run 400m

CrossFit 101
Skill: Got Pull Ups Day 4
1) Active Shoulder Hang 3 x 60 seconds
2) Inverted Row 10 x 4
3) Kettlebell Farmer’s Walk 200ft (53/35)
*No scaling!

WOD: For Time
21 Bumper Plate Ground to Overheads (45/25)
5 Burpees
30 Double Unders
18 Bumper Plate Ground to Overheads (45/25)
5 Burpees
30 Double Unders
15 Bumper Plate Ground to Overheads (45/25)
5 Burpees
30 Double Unders
12 Bumper Plate Ground to Overheads (45/25)
5 Burpees
30 Double Unders
9 Bumper Plate Ground to Overheads (45/25)
5 Burpees
30 Double Unders
6 Bumper Plate Ground to Overheads (45/25)
5 Burpees
30 Double Unders
3 Bumper Plate Ground to Overheads (45/25)
5 Burpees
30 Double Unders

Teen Weightlifting
1) Dumbell Bench Press 10-10-10
*Superset with 3 sets of max rep push ups

2) Back Squat 3RM