December 29, 2015

Happy Birthday Lois T!

CrossFit
Strength: Heavy Single Power Clean & Push Jerk

WOD: For Reps
“Death by Clean & Jerk”
With a continuously running clock perform:
1 Clean & Jerk in the first minute (135/95)
2 Clean & Jerks in the second minute
3 Clean & Jerks in the third minute…..
*Continuing this for as long as you are able.

CrossFit 101
Strength/Skill: Alternating EMOM x 12:00
Power Cleans and Strict Pull-ups
Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups

WOD: For Reps
“Death by Kettlebell Swings”
With a continuously running clock perform:
2 Kettlebell Swings in the first 1 minute (53/35)
4 Kettlebell Swings in the second 1 minute
6 Kettlebell Swings in the third 1 minute
*Continuing this for as long as you are able.

CrossFit Teens
Warm Up: Core Circuit

WOD: AMRAP x 8:00
10 Deadlifts (75/55)
10 Hang Clans
10 Burpees