February 17, 2015

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Happy Birthday Wyatt L and Kristi B!

CrossFit
WOD: For  Time
Run 1 Mile
Run 2000m
Run 1 Mile

CrossFit 101
WOD: 15 Minute AMRAP
“Teamwork Tuesday”
Run 200m
10 Burpees
10 Sit Ups
10 Dumbbell Push Press (choose load)
*Teams of 2. One person runs while the other completes the triplet. Neither partner can advance or switch places until work for that round is complete.

Competitor
WOD: For Time
“Teamwork Tuesday”
100 Wall Balls
100 Double Unders
80 Box Jumps
80 Toes to Bar
60 Chest to Bar Pull Ups
60 Burpees (6″ Reach)
40 Cleans (145/100)
40 Jerks (145/100)
20 Snatches (145/100)
20 Muscle Ups
*Teams of 2, one person works at a time.

CrossFit Prep
Lifts: Press, Push Press, Push Jerk

Skill: Monkey Bars

Barbell
1) 5 x 1 Clean & Jerk @ 70%
*Same weight across

2) Drop Set Back Squats