January 10, 2014

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Happy Birthday Natalie C!

CrossFit
Pre-WOD: Every Minute on the Minute for 8 Minutes
3 Deadlifts (275/185)
6 Burpees

WOD: “Annie”
For time 50-40-30-20-10
Double Unders
Sit Ups

Cash Out: Tabata Hand-Release Push Ups

CrossFit 101
WOD: For Time

Beginner
500m Row
75 Double Unders
400m Run

Advanced
1000m Row
150 Double Unders
800m Run

Competitor
Surprise! Come prepared for anything.