July 18, 2014

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Happy Birthday Leigha G and Tracee J! 

CrossFit
Skill: 3 x Max Rep Toes-to-Bar

WOD: For Reps
“Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball (20/14 lbs)
10 ft Sumo Deadlift High Pull (75/55 lbs)
Box Jump, 20 in
Push Press (75/55 lbs)
Row (calories)

*Rest 1 minute. Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

CrossFit 101
WOD: For Time
30 Kettlebell Swings (53/35)
30 Push-ups
Run 800 m
20 Kettlebell Swings
20 Push-ups
Run 400 m
10 Kettlebell Swings
10 Push-ups
Run 200 m

Competitor
Strength:
1) Front Squat: 2 @ 65%, 2 @ 75%, 2 @ 85%, 2 @ 90%, 2 @ 90%

2) EMOM x 15
2 Snatches (choose load)

WOD: Same as CrossFit