January 9, 2015

CrossFit
WOD: For Time
“Luke”
Run 400 m
15 Clean & Jerks, 155/115 lbs
Run 400 m
30 Toes-to-bars
Run 400 m
45 Wall Balls, 20/14 lbs
Run 400 m
45 Kettlebell Swings, 53/35 lbs
Run 400 m
30 Ring Dips
Run 400 m
15 Weighted Lunges, 155/115 lbs
Run 400 m

CrossFit 101
WOD: 12 Minute AMRAP for Rounds and Reps
“Teamwork Friday”

200m Run
— 2 Minutes —
Air Squats
*In Teams of 2, athletes will run 200m segments until the 12 minutes are up. One person runs, while the other rests and it’s a continuous rotation of running until the 12:00 mark. At the 14:00 mark, partners will work together to complete as many air squats as possible in five minutes with only one person working at a time. Mark number of runs and air squats in notes.

Competitor
Strength:
1) 4 x 1 Power Clean + 1 Hang Squat Clean
2) Shoulder Press + Strict Pull Ups 3 x 3
3) Deadlift 3-5-5

WOD: For Time
10-9-8-7-6-5-4-3-2-1
Power Clean (155/105)
Chest-to-Bar Pull ups
Kettlebell Swings (70/53)