January 15, 2014

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Happy Birthday Matt B and Amanda W!

CrossFit
WOD: 5 Rounds for Time
800m Run
30 Kettlebell Swings (70/53)
30 Pull Ups

CrossFit 101
WOD: As Many Reps as Possible in 2 Minutes

    • Air Squats
    • Sit Ups
    • Dumbbell Snatch (choose load)
    • Double Unders
    • Row for Calories

*2 Minutes Rest Between Rounds

Competitor
Strength:
1) 12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.
2) EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1.

WOD: 7 Rounds – Each for Time
Row 250m
14 Wall Balls 20/14#
7 Power Snatches 115/75#
Rest 1:1