November 11, 2014
Happy Birthday Matt E and Coach Kaylie!
CrossFit
WOD: For Reps
“The Three Wisemen”
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14)
CrossFit 101
WOD: For Reps
“Scaled Three Wisemen”
“Beau”
15 Box Jump Overs (24/20)
15 Wall Balls (20/14)
Rest 2 minutes, and then…
“Ben”
10 Med Ball Cleans (20/14)
10 Pull Ups
Rest 2 minutes, and then…
“Jeremy”
10 One Arm Alternating Dumbbell Snatch
10 Burpee Lateral Jumps
Competitor
Strength:
1) Every 1:30 for 9:00
1 Muscle Snatch
*Work up to a heavy single
2) Every 1:00 for 12:00
1 Hang Snatch @ 75% 1RM
WOD: Same as CrossFit
