July 8, 2013

Happy Birthday Cindy R!

CrossFit
Skill: Max Effort Strict HSPU + Max Effort Kipping HSPU (x3)

WOD: 5 Rounds for Reps/Calories of
30 seconds Max Effort Row for Calories
30 seconds Rest
30 seconds Max Effort Kettlebell Swings (70/53)
30 seconds Rest
30 seconds Hand Release Pushups
30 seconds Rest

CrossFit 101
WOD: 10 Minute AMRAP Increasing Ladder
1 Dumbbell Thruster (35/20)
1 Pull-Up
(1/1, 2/2, 3/3, 4/4…and so on until you run out of time)

Competitor
Strength: 1) 5×1 Snatch + 5 Snatch Grip Push Press (heaviest possible) and 2) HBBS 6×6 at 70@ 1RM (add 5-10# from last week)

WOD: Same as CrossFit