July 3, 2013

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Happy Birthday, Jamie D and George L!

CrossFit
WOD: 8 Minute AMRAP Increasing Ladder
1 Strict Pull Up
1 Box Jump (30/24)
1 PU/1 BJ, 2PU/2 BJ, 3 PU/3 BJ, 4 PU/4 BJ…..

CrossFit 101
WOD: Fight Gone Bad-Style
3 Rounds, 1 Minute Per Station Of:
Wall Ball (20/14)
Kettlebell Swing (53/35)
Box Jump (24/20)
Dumbbell Push Press
Row for Calories
Rest

Competitor
Strength:
1) HBBS 7×5 @ 75% (Rest 2 Minutes)
2) 12 minutes to work to a max Power Snatch, then EMOM x 5: 1 Power Snatch @ 90% of today’s max
3) 12 minutes to work to a max Power Clean & Jerk, then EMOM x 5: 1 Power Clean & Jerk @ 85% of today’s max
4) 4 x ME Strict Pullups
5) 4×10 Strict Tempo GH Raise
6) 4×20 Reverse Hyper (medium/heavy)