February 25, 2016

Happy Birthday Jeff H, Desseree L and Christine S!


CrossFit 101
Strength: 1RM Thruster

WOD: For Burpee Reps
“Festival Games WOD 3”
Against 8:00 Clock:
12-9-6-3 reps, for time of:
Sumo Deadlift High-pull, 115/75 lbs
Hang Power Clean, 115/75 lbs
Shoulder-to-Overhead, 115/75 lbs
— then —
Max Reps Lateral Burpees Over the Bar

WOD: EMOM x 21:00
Minute 1: 3 Stone to Shoulder
Minute 2: 20 Second Front Stone Hold
Minute 3: 5 Squats with Stone on Shoulder

Finisher: Death by Stone Walk

WOD: 4 Rounds, Each for Time
Against 6:00 Clock:
Run 400m
Max Effort Double Unders

CrossFit Teens
Coach’s Choice