January 17, 2014

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Happy Birthday Jet, TJ G and Kelly K!

CrossFit
WOD: Each Row for Time

  • Row 2000m
  • Row 1000m
  • Row 500m
  • Row 250m

CrossFit 101
WOD: “Half Eva”
5 Rounds for Time
400m Run
15 Kettlebell Swings (53/35)
15 Pull Ups

Competitor
Strength:
1) 8:00 to work to a 1RM Power Clean & Jerk (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Clean & Jerk @ 80% of max from #1.
3) Back squat 4×8 (same weight for each set)

WOD: For Time
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
*Only one bar may be used. Stage all plates needed for weight changes before beginning.