January 13, 2015

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Happy Birthday Riley H and Greg H!

CrossFit
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Power Clean (155/105)
Pull Up (Chest To Bar)
Kettlebell Swing, (53/35)

Finisher: 3 x 20 GHD Sit Ups
*Rest as needed

CrossFit 101
WOD: For Total Calories
“BV’s Teamwork Tuesday”
Every Minute on the Minute x 24

  • Row for Calories (20/15)
  • Burpees
  • Box Jumps (24/20)

*Performed in Teams of 3. One person each will start on the rower, on burpees and box jumps and rotate positions EMOM. Score is total calories rowed by the team.

Competitor
WOD: 12 Minute AMRAP
9 Dumbbell Thrusters (35/20)
1 Rope Climb

Finisher: 3 x 3 Minute AMRAP
Burpee with 6″ Reach
*Rest 3 minutes between each cycle.

Barbell
1) Clean & Jerk 5 x 1
2) Stiff Legged Deadlift 8-8-8

CrossFit Prep
Lifts: Front Squat and Cleans
Skill: Hollow and Arch Body