August 6, 2014

Happy Birthday Angie B, Amanda C, Amanda O and Alicia W!

CrossFit
Strength: Thruster 5-5-3-3-1-1-1
*Use heaviest weight possible each set

WOD: As Many Rounds as Possible in 12 Minutes
1 Thruster (115.75)
1 Round Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)
2 Thrusters
1 Round Cindy
3 Thrusters
1 Round Cindy
…Continue for 12 Minutes

CrossFit 101
WOD: For Time
100 Kettlebell Swings (53/35)
EMOM 5 Burpees
*The WOD will begin with kettlebell swings, then EMOM 5 burpees until WOD completed.

Competitor
Strength: Front Squat: 4 @ 80%, 3 @ 85%, 2 @ 90%, 4 @ 85%, 3 @ 90%, 2 @ 95%

WOD: For Time
Row 2000m
12 Front Squats (185/135)
12 Strict Handstand Push Ups
10 Front Squats
10 Strict Handstand Push Ups
8 Front Squats
8 Strict Handstand Push Ups

Post: 2 Rounds for Time
50 Unbroken Double Unders
50 Unbroken Wall Balls (20/14)