January 27, 2014

Happy Birthday Anjelica S!

CrossFit
WOD: For Reps
3 Rounds for Time, 1 Minute per Station
Wall Ball (20/14)
Ball Slam (40/25)
Box Jump (30/24)
Pistols (Alternating Legs)
Row Calories
Rest

Finisher: 70 Toes to Bar for Time

CrossFit 101
WOD: 3 Rounds For Time
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

Competitor
Strength:
1) 10 Minutes to work to max 2-position snatch (hi-hang and hang)
2) EMOM x 5 minutes: 1 2-position snatch @ 90% max from #1
3) 3 x ME chest to bar pull ups – rest 2 minutes
4) 3 x 20 steps front rack walking lunges (heaviest possible with continuing stride)

WOD: For Time
“Karen”
150 Wall Balls (20/14)