July 15, 2013

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Happy Birthday Bruce P, Cole J, and Jake J!

CrossFit
Skill: Tabata Handstand Push Up

WOD: Flight Simulator
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
You must complete each set consecutively before moving onto the next. Start over if you do not get the desired number consecutively. You must break between sets. No modifications! 20 Minute Time Cap.

CrossFit 101
Skill: Pistols

WOD: 7 Minute AMRAP of Burpees

Competitor
Strength: Snatch Work
1) Take 5 attempts to work up to a near maximal snatch. The goal is no misses.
2) EMOM for 5 minutes – 1 snatch at 90@ of max from #1
3) 3×5 snatch first pulls (3 second pause at the knees, heaviest possible)
4) 3×5 non-heaving drop snatch (heaviest possible)

WOD:  For Total Reps
2 Minutes Max Effort Double Unders
3 Minutes Max Effort Wall Balls (20/14) – attempt as many as possible unbroken
2 Minutes Rest
3 Minutes Max Effort Kettlebell Swings (53/35) – attempt as many as possible unbroken
2 Minutes Max Effort Double Unders