December 13, 2015

Happy Birthday Vanessa K and Coach Matt!

CrossFit
WOD: 3 Rounds for Time
Row, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

CrossFit 101
Strength: Push Jerk 3-3-3-3-3
*Use heaviest weight possible for each set.

WOD: For Time
12 Shoulder Press, 95/53 lbs
Run, 400 m
12 Push Press, 95/53 lbs
Run, 200 m
12 Push Jerks, 95/53 lbs
Run, 100 m