December 8, 2014

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Happy Birthday Marla B!

CrossFit
Strength: Front Squat 3-3-3
*Use heaviest weight possible for each set

WOD: For Time
50 Sit Ups
50 Double Unders
50 Sit Ups
50 Walking Lunges
50 Sit Ups
50 Burpees
50 Sit Ups

CrossFit 101
WOD: For Reps
3 Rounds, 1 Minute Per Station
Box Jump (24/20)
Burpee
One Arm Dumbbell Snatch (45/30)
Wall Ball (20/14)
Double Under
Rest

Competitor
Strength:
1) Snatch 6×1 @ 85%

2) Tall Split Jerk 4×2 @ 50%

3) Front Squat 1-3-3
*Use heaviest weight possible for each set.

WOD: Same as CrossFit