December 21, 2015

Happy Birthday Paula S!

CrossFit
WOD: For Time

“Matt 16”
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
*Women’s weights are 185/135/95

Ignite
WOD: 4 Individual Rounds, Each for Time:
Assault Bike (20/15 calories)
100m Run
100m Kettlebell Farmers Walk (70’s/53’s)

CrossFit Teens
Strength: 1 1/2 Back Squat 2-2-2-2-2

WOD: 4 4-Minute Rounds
Row 500m
Max Effort Kettle Bell Thruster