July 30, 2015

Happy Birthday Rudy I and Thomas McN!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
“Dirty 30”
30 Box Jumps (24/20)
30 Jumpin Pull Ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees to Elbows
30 Push Press (45/33 Barbell or 20/15 Dumbbells)
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

CrossFit Teens
Strength: EMOM x 10
2 Hang Power Snatches
2 Power Snatches

WOD: 10 Minute AMRAP
5 Power Snatches
10 Bar Facing Burpees

CrossFit Prep
Lifts: Over Head Squat and Snatch
Skills: Pull Ups

Mini-WOD: 12-9-7-5
Squat Snatch (45/35)
Wall Ball (20/14)

Endurance
WOD: Death by 200m
Run 200m in the first minute
Run 200m + 200m in the second minute
Run 200m + 200m + 200m in the third minute
*Continue as long as you are able. 20:00 time cap.

Strongman
Appetizier: EMOM Overhead Party
2 strict press
2 push press
2 push jerks
2 split jerks
*Add weight every minute

Main course: EMOM x 21:00
50′ heavy front carry
50′ heavy sled push
3 tire flip/jumps
(Alternate between each)

Gymnastics
1) Handstand walks and progressions
2) Toes to bar
3) Class choice

Barbell
1) Pause Snatch 5 x 2
2) 5 x 1 Push Press + 1 Power Jerk + 1 Split Jerk