May 9, 2014

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Happy Birthday Rylie H and Shari H

CrossFit
Strength: Back Squat 3×5
*Add 5-10#

WOD: For Time
300m Row
30 Kettlebell Swings (53/35)
30 Burpees
30 Kettlebell Swings
300m Row
*10 Minute Time Cap

CrossFit 101
WOD: 3 Rounds – 1 Minute Per Station

  • Jumping Lunges (alternating)
  • One Arm Dumbbell Snatch (alternating)
  • Sit up
  • Ball Slam
  • Russian Twist
  • Rest

*Choose load on dumbbell, slam ball and wall ball.
**Suggested weights are 35/20 snatch, 40/25 slam ball, 14/10 Russian twist.