January 24, 2014

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Happy Birthday, Jessica Ursu! 

CrossFit
WOD: For Time

  • 400m Plate Run (45/25)
  • 35 Thrusters (45/35)
  • 21 Chest to Bar Pull Ups
  • 21 Thrusters (95/65)
  • 21 Chest to Bar Pull Ups
  • 9 Thrusters (135/95)
  • 400m Plate Run (45/25)
  • *Only one bar may be used. Stage all plates needed.

CrossFit 101
WOD: For Time
“Dirty Thirty”

  • 30 Box Jumps (24/20)
  • 30 Jumping Pull Ups
  • 30 Kettlebell Swings
  • 30 Lunges
  • 30 Knees to Elbows
  • 30 Push Press
  • 30 Sit Ups
  • 30 Wall Balls (20/14)
  • 30 Burpees
  • 30 Double Unders
  • *30 Minute Time Cap