August 4, 2015
Happy Birthday Charlie F, Travis L and Elizabeth McD!
CrossFit
Strength: Shoulder Press 3-3-3-3-3
*Use heaviest weight possible for each set
WOD: 3 Rounds for time
“Double Hanger”
100 Double Unders
7 Hang Power Cleans (185/115)
CrossFit 101
WOD: 4 Rounds for Time
Row 500m
15 Goblet Squats (70/53)
10 Burpee Broad Jumps
*Rest 2 Minutes Between Rounds
CrossFit Prep
Skill: Toes to Bar
Lift: Power Snatch
Mini-WOD: 3 Rounds for Time
3 Power Snatches (45/33)
5 Overhead Squats (45/33)
7 Toes to Bar
CrossFit Teens
WOD: 20 Minute AMRAP
“Jack”
10 Push Press (115/85)
10 Kettlebell Swings
10 Box Jumps (24/20)
Barbell
1) Jerk Balance 2-2-2-2-2
2) Snatch Balance 1-1-1-1-1