February 3, 2014

CrossFit
WOD: 5 Minute AMRAP
1000m Row
Max Rep Power Cleans (135/95)

— Rest 5 Minutes —

WOD: 5 Minute AMRAP
1000m Row
Max Rep Handstand Push Ups

— Rest 5 Minutes —

WOD: 5 Minute AMRAP
1000m Row
Max Rep Double Undres

Post: Tabata Burpees with 6″ Jump
8 x 20 seconds work/10 seconds rest
*Record lowest number of reps

CrossFit 101
WOD: 4 Rounds For Time
Run 400m
50 Air Squats

Competitor
WOD 1): 12 Minute AMRAP
10m Hanstand Walk
12 Pistols

WOD 2): EMOM x 10
Even: 1 Legless Rope Climb
Odd: 10 Kettlebell Snatches (1/1.5 pood)

Post: 3 x 3 Minute AMRAP
Burpee with 6″ Jump
*Rest 3 minutes between each cycle

CrossFit Prep
Lifts: Thrusters and Clean Jerks

Skill: Toes to Bar

CrossFit Teens
Skill: 3 x 10 Pistols (alternating)

WOD: 12 Minute AMRAP
200m Run
12 Pistols (alternating)
2 Wall Walks