October 17, 2014

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Happy Birthday Jason K!

CrossFit
Strength: Back Squat 5-5-5
*Use heaviest weight possible for each set.

WOD: As Many Reps as Possible in 2 Minutes
Double Under
Wall Balls (20/14)
Assault Bike (Calories)
Ball Slam (40/25)
Dumbbell Snatch (50/30)
Burpee

CrossFit 101
WOD: 6 Rounds, 1 Minute per Station For Reps Each Round
Row (Calories)
Burpee
Double Under
Rest 1 Minute

Competitor
Strength:
1) Every 1:30 for 15:00
1 Snatch (Choose Load)
*Build by feel. Load is secondary to perfect mechanics.

2) Every 1:30 for 15:00
3 Front Squats
*Sets 1-2 – 65% *Sets 3-4 – 75% *Sets 5-6 – 80-85% *Sets 7-8 – 85-90% *Sets 9-10 – 90-95%

WOD: 3 Rounds for time
9 Muscle Ups
27 Wall Balls (20/14)
20 Toes to Bar
14 Deadlifts (225/155)