October 20, 2015

October 20, 2015

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Happy Birthday Cameron V!

CrossFit
Strength:  Push Press 3-3-3-3-3

WOD: For Time
“Air Force WOD”
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
*Do 4 burpees EMOM

CrossFit 101
WOD: For Total Reps
In teams of 3, complete five sets for max reps/calories:
60 Seconds Rowing (calories)
60 Seconds Dumbbell Manmakers
60 Seconds Barbell Thrusters
60 Seconds Rest

CrossFit Teens
WOD: For Time
“Partner Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
*Divide reps. One person works at a time.