March 20, 2015

Happy Birthday Justin B!

CrossFit
“CrossFit Games Open 15.4”
WOD: 8 minute AMRAP
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
24 Handstand Push-ups
9 Cleans, 185/125 lbs
27 Handstand Push-ups
9 Cleans, 185/125 lbs
30 Handstand Push-ups
12 Cleans, 185/125 lbs
….etc, adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

“CrossFit Games Open 15.4 – Scaled”
WOD: 8 Minute AMRAP
10 Push Press (95/65)
10 Cleans (115/75)

CrossFit 101
WOD 1) Row 50 Calories for Time

– Rest 5 Minutes –

WOD 2) 3 x 3 Minute AMRAP
Burpee (6″ Reach)
*Rest 3 minutes between cycles

– Rest 5 Minutes –

WOD 3) Row 50 Calories for Time

Competitor
Same as CrossFit