August 4, 2015

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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