June 20, 2014

Happy Birthday Jose C and Danielle M!

CrossFit
Skill: Muscle Up Progressions and Practice

WOD: For Reps
“The Ghost”
6 Rounds, 1 Minute Per Station
Row (calories)
Burpee
Double Under
Rest

CrossFit 101
Partner WOD: For Time
100 Box Jump Overs
Run 800m
100 Sit Ups
Run 800m
100 Burpees
Run 800m
*Teams of 2: only one partner works at a time, but both partners run together

Competitor
Strength:
a) Front Squat 2@60%, 2 %70%, 2@80%, 2@85%, 2@90%
b) 1 Hang Snatch + 1 Snatch + 2 Overhead Squats x 6

WOD: Same as CrossFit