July 2, 2014

Happy Birthday Sarah A, Stephanie C, Cathy D and Keith J!

CrossFit
Strength: Back Squat 3×5
*Increase 2.5 to 5 lbs

WOD: 12 Minute AMRAP
7 Toes to Bar
14 Hand Release Push Ups
21 Double Unders

CrossFit 101
WOD: 5 Individual Rounds for Time
Row 250m
25 Push Ups
25 Box Jumps (24/20)

Competitor
Strength:
1) Every 2 Minutes for 16 Minutes
3 Position Clean (High Hang/Mid Thigh/Floor)

2) EMOM x 5
1 Back Squat
*Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 rep *Set 5 – 80% x 1 rep

3) Every 2 Minutes for 6 Minutes
1 Back Squat
*Set 6 – 85% x 1 rep *Set 7 – 90% x 1 rep *Set 8 – 95% x 1 rep

WOD: 4 Rounds for Time
100 Double Unders
10 Front Squats (205/145)
20 Chest to Bar Pull Ups
*Rest 4 Minutes Between Each Round