December 16, 2014

Happy Birthday Coach Amanda! 

CrossFit
WOD: Each for Time
Row 2000m
Row 1000m
Row 500m
*1:1 rest between efforts

CrossFit 101
WOD: 10 Total Rounds for Time
“Teamwork Tuesday”
10 Toes to Bar
10 Burpee Box Jump Overs
Run 200m
*In teams of 2, alternate tasks to complete 10 total rounds. Partners run together.

Competitor
WOD: For Time
15 Power Cleans, 155/105 lbs
15 Burpee Box Jumps, 24/20 in
12 Power Cleans, 155/105 lbs
12 Burpee Box Jumps, 24/20 in
9 Power Cleans, 155/105 lbs
9 Burpee Box Jumps, 24/20 in
12 Power Cleans, 185/125 lbs
12 Burpee Box Jumps, 30/24 in
9 Power Cleans, 185/125 lbs
9 Burpee Box Jumps, 30/24 in
6 Power Cleans, 185/125 lbs
6 Burpee Box Jumps, 30/24 in
9 Power Cleans, 215/145 lbs
9 Burpee Box Jumps, 36/30 in
6 Power Cleans, 215/145 lbs
6 Burpee Box Jumps, 36/30 in
3 Power Cleans, 215/145 lbs
3 Burpee Box Jumps, 36/30 in

Incendia Barbell
1) Snatch 6 x 1 @ 85%

2) Tall Split Jerk 4 x 2 @ 50%