June 25, 2015

Happy Birthday Amanda C, Carl L and Karis R!

CrossFit/Competitor
REST DAY!

CrossFit 101
Strength/Skill:
EMOM x 12:00
Station 1: 45 Seconds of Double Under Practice (no modifications)
Station 2: 6 Roll to Candlestick
Station 3: 6-8 Bent Over 2 Dumbbell Row

WOD: Every 5 Minutes for 15 Minutes
15 Pull Ups
30 Push Ups
45 Air Squats
*Complete each set as quickly as possible and note times for each.

CrossFit Prep
Lifts: Overhead Squat/Snatch
Skill: GHD Sit Ups

CrossFit Teens
WOD: 15 Minute AMRAP
8 Front Rack Lunges (65/45)
8 Push Press (64/45)
1 Rope Climb
200m Row
*Complete in Teams of 2

Finisher: 3 Rounds for Time
Row 500m
20 Sit Ups
2 Rope Climbs

Endurance
WOD: 10 Rounds for Total Time – Rest
Run 300m
*1:00 rest between rounds 1-5, 4:00 rest after round 5, 1:00 rest rounds 6-10

Strongman
1) Partial Lockout Deads from Mid-Thigh
2) Bench Press 3 x 5 + 20 rep burn
3) Farmer Walk

Barbell
1) 3 Position Snatch 1-1-1-1-1
2) Snatch Balance 1-1-1-1-1