June 24, 2013

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Happy Birthday Ramon F!

CrossFit

WOD: For Time
400m Run
3 Rounds of 20 Pull Ups and 20 Kettlebell Swings (53/35)
400m Run

Finisher: 2 minutes Max Effort Hand Release Burpees

CrossFit 101

Double WOD!

WOD #1: 21-15-9
Box Jump (24/20)
Burpee

Rest for 2 Minutes

WOD #2: 21-15-9
Wall Balls (20/14)
Knees to Elbow

Competitor

1) 7×1 Snatch + 2 Snatch Grip Push Press (heaviest possible, rest 60-90 seconds)
2) Back Squat 6×6 @ 70% (rest at least 2 minutes)

WOD: 15 Rounds for Total Time of
30 seconds Row for Calories @ Max Effort
90 seconds Active Recovery Row @ 55-65%