October 23, 2014

Happy Birthday Greg F, Amy G, Tim K and Justin S.


CrossFit 101
WOD: For Time
“Karen’s Revenge”
150 Wall Balls (20/14)
*Do an increasing ladder of burpees every time you break. 1 the first time, 2 the 2nd time, 3 the 3rd time and so on….

CrossFit Endurance
Warm Up: Run 1000m with Jump Rope

WOD: For Time
2 Mile Run
2k Row
1 Mile Run
1k Row
*Teams of 2, split up runs and rows.

CrossFit Prep
Lifts: Overhead Squat, Snatch Balance, Snatch

Skills: Pistols, Holly Body/Arch Drills