October 15, 2014

0

Happy Birthday Jon B, John M and Chris T!

CrossFit
Skill: 4 x Max Rep Dead Hang Pull Ups
*3 minutes rest between attempts

WOD: For Time
Run 400m
21 Handstand Pushups
Run 400m
15 Handstand Push Ups
Run 400m
9 Handstand Push Ups

CrossFit 101
WOD: For Time
“Dirty Thirty”
30 Box Jump (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees to Elbows
30 Push Press (45/33 or 20/15 Dumbbells)
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Competitor
Strength:
1) Jerk Balance 3 x 3
*Use same weight for each set

2) Every 2:00 for 10:00
3 Split Jerks at 75% 1RM

WOD: Same as CrossFit