October 14, 2014

Happy Birthday Sandra L!

WOD: 3 Rounds for Time
250m Row
1:1 Rest
500m Row
1:1 Rest
750m Row
1:1 Rest

CrossFit 101
WOD: 20 Minute AMRAP
“Teamwork Tuesday”
10 Goblet Squats (Choose Load)
10 Kettlebell Swings (Same Weight as Goblet Squats)
*Each team will get three stations – one work and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their sit ups, they tag out Teammates B & C and take Teammate C’s spot on the pull-up bar.
Strength: Every 1:30 for 15 Minutes
2 Power Cleans (Choose Load)
*Let form dictate load…..keep it perfect.

WOD: Complete 5 2 Minute Rounds
4 Power Cleans (185/135)
Max Rep Ball Slams (40/25)
*Rest 1 minute between rounds

Finisher: Tabata Assault Bike
8 x 20 seconds work/10 seconds rest
*Tabata score is the total distance performed

Incendia Barbell
Snatch 2-2-2-2-2
Snatch Grip Deadlift 3-3-3-3-3

CrossFit Prep
Lifts: Deadlift and Clean & Jerk
Skill: Handstand Push Ups