August 5, 2014

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Happy Birthday Heather K!

CrossFit
Skill: 10 Minutes Handstand Walk Practice

WOD: 3 Rounds for Time
50 Double Unders
50 Sit Ups

— Rest 5 Minutes

Finisher: Run 800m for Time

CrossFit 101
WOD: For Total Reps each Round
“Teamwork Tuesday”

1) 6 Minute AMRAP – Wall Balls
In teams of 3, with only one person working at a time, get as many wall ball shots as possible in 6 minutes.
— 1 Minute Rest —

2) 6 Minute AMRAP – Row for Calories
In teams of 3, with only one person working at a time, row as many calories as possible in 6 minutes.
— 1 Minute Rest —

3) 6 Minute AMRAP – Box Jump Over
In teams of 3, with only one person working at a time, get as many box jump overs as possible in 6 minutes.

Competitor
Strength: EMOM x 15
2 Power Cleans (as heavy as possible)

WOD: For Time

  • 8 Deadlifts (155/115)
  • 7 Cleans (155/115)
  • 6 Snatches (155/115)
  • 8 Pull Ups
  • 7 Chest to Bar Pull Ups
  • 6 Bar Muscle Ups
  • 6 Deadlifts
  • 5 Cleans
  • 4 Snatches
  • 6 Pull Ups
  • 5 Chest to Bar Pull Ups
  • 4 Bar Muscle Ups
  • 4 Deadlifts
  • 3 Cleans
  • 2 Snatches
  • 4 Pull Ups
  • 3 Chest to Bar Pull Ups
  • 2 Bar Muscle Ups

CrossFit Prep
Lifts: CrossFit Total

Skill: Handstand Progressions