February 16, 2016
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