October 15, 2015

October 15, 2015

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Happy Birthday John M! 

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
“Dirty 30”
30 Box Jumps (24/20 in)
30 Jumping Pull-ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees To Elbows
30 Sit Ups
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double Unders

CrossFit Teens
Strength: Front Squat 5-5-5

WOD: AMRAP x 15:00
15 Unbroken Wall Balls
30 Unbroken Double Unders
200m Run

Strongman
Warm Up:
200m Sled Push (90/45)
200m Sled Pull (135/90)

WOD: For Weight
21-18-15-12-9-6-3
Back Squat
Deadlift
Dumbbell Bench Press
*50% of 1RM for Each Lift

Gymnastics
Skill: Butterfly Pull Up Progressions
Main: Week 5 of Bar Muscle Up Progressions

Endurance
WOD: 3 Rounds
Run 400m
Rest :75
Run 400m