November 5, 2014

Happy Birthday Brian R!

CrossFit
WOD: For Time
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Ups

Post-WOD: 1 Mile Run for Time

CrossFit 101
WOD: For Time
“CrossFit Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Post-WOD: Post-WOD: 1 Mile Run for Time

Competitor
Strength:
1) Very 2:00 for 20:00
1 Split Jerk
*Sets 1-2 – 3 reps @ 60% *Sets 3-4 – 2 reps @ 70% *Sets 5-6 – 2 reps @ 80% *Sets 7-8 – 1 rep @ 90-95% *Sets 9-10 – 1 rep @ 101-105%

2) Deadlift
*8 @ 50%, 6 @ 60%, 4 @ 70%, 2 @ 80%, 2 @ 85% (rest 2 minutes between sets)

WOD: 5 Sets for Max Reps in 3 Minutes
Row 500m
Strict Handstand Push Ups x Max Reps
*Rest 3 minutes between sets