December 28, 2015

Happy Birthday Taylie N, Coach Gabe, Kathy M and Kevin T!

CrossFit
WOD: 4 Rounds for Time
Run 800 m
50 Wall Balls (20/14)
*40 minute time cap

Ignite
21 Bumper Plate Ground To Overheads (45/25)
5 Burpees
30 Double Unders
18 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
15 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
12 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
9 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
6 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
3 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders

CrossFit Teens
WOD: For Reps
4 Minute Rounds
Row 500m
Max Rep Kettlebell Thruster
*2 minutes rest between rounds

Barbell Club
1) 3 Position Snatch (1 X 1)
2) Snatch Balance (1 X 1)
3) Clean Pull (1 X 3)