February 16, 2016

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Happy Birthday Coach Nick, Ashley L and Mindi LR

CrossFit
Strength: EMOM x 7:00
3 Hang Power Cleans

WOD: For Time
15 Push Jerks, 155/105 lbs
3 Rope Climbs
15 Push Jerks, 155/105 lbs
30 Chest-to-bar Pull-ups
15 Push Jerks, 155/105 lbs
30 Toes-to-bars
15 Push Jerks, 155/105 lbs
30 Pistols
*22:00 Time Cap

CrossFit 101
Strength: Power Snatch 1-1-1-1-1-1

For Time:
Assault Bike Calories (30/20), then
5 Rounds of:
7 Power Snatch (choose load)
14 Wall Balls (20/14)
21 Double Unders, then
Assault Bike Calories (30/20)

CrossFit Teens
Strength: Back Squat 3 x 5

WOD: EMOM x 16:00
10 Push Press
10 Power Cleans