June 23, 2014

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Happy Birthday Coach Esteban, Rich H, Balu J and Darius N!

CrossFit
Strength: Shoulder Press 3×5
*Use same weight for each set (2.5 lbs more than last time)

WOD: 3 Rounds for Time
Row for Calories (30/22)
15 Chest-to-Bar Pull Ups

CrossFit 101
WOD: For Time
21-15-9
Kettlebell Swings (53/35)
Goblet Squat
Burpees

Competitor
Strength:
1) Pause Front Squat 1-1-1-1

2) Every 2 Minutes for 16 Minutes
1 High Hang Snatch + Snatch
*65-75% of 1RM, no foot movement

3) Every 1:30 for 9 Minutes

3 Back Squats @ 80% 1RM

4) Weighted Pull Up 6-6-6-6
*Use heaviest weight possible for each set

WOD: 3 Rounds, Each for Time
“Boat Race”
Row 200m
Run 200m
*Rest 2 minutes between each round