December 6, 2013

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Happy Birthday, Thao H!

CrossFit
Strength: Deadlifts 4-4-4-4
*Use heaviest weight possible for each set

WOD: “Don’t Drop the Kettlebell”
4 Rounds for Time
10 Deadlifts (185/135)
4 Kettlebell Walking Lunges (53/35) + 4 Kettlebell Push Press (53/35) for 50m
*KB held in Farmer’s Carry position for lunges, switch side every 4 lunges.

CrossFit 101
WOD: Scored by Burpees
Team of 3

  • Wall Balls (20/14) for Reps
  • Box Jumps (24/20) for Reps
  • Row for Calories

30 seconds on/30 seconds off for 30 minutes. During the 30 seconds of work, each team must get 33 reps. For each round the team does get 33 reps, they will do 3 burpees at the end of the 30 minutes. Team members switch positions every round.

Competitor
WOD: Same as CrossFit