March 19, 2015
Happy Birthday Jessy R!
CrossFit/Competitor
REST DAY!
CrossFit 101
WOD: As Many Reps as Possible in 12 Minutes
Double Under 3 Minutes
10m Shuttle Run 3 Minutes
Double Under 2 Minutes
10m Shuttle Run 2 Minutes
Double Under 1 Minute
10m Shuttle Run 1 Minute
CrossFit Prep
Lifts: Deadlift, Squat Clean & Thruster
Skill: Ring Dips
Endurance
WOD: 2 Rounds for Time
200 Double Unders
1-Mile Run (i.e. 8x200s, 4x400s, 2x800s)
100 Sit-Ups
1K Row
*Teams of 2, one partner works and one partner rests
Strongman
WOD: Lifting Heavy Sh*t
Barbell
1) 1 Push Press + 1 Push Jerk + 1 Split Jerk : 3×1 at 65% 1RM
2) Power Clean : 4×2 at 75% 1RM