October 29, 2015

October 29, 2015

0

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
“Team Murph”
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
*Teams of 2 or 3. Scale to 1/2 Murph.

CrossFit Teens
WOD: For Time
1 Mile Run

Skill/Strength: Not For Time
8-7-6-5-4-3-2-1
Dip
Push-up
Supine Pull Up

Endurance
WOD: 15:00
Run 1 Mile
Max meters rowed in remaining time

Gymnastics
Skill: Handstand and Handstand Walks

Strongman
Strength:
1) Shoulder Press 5 x 1
2) Push Press 5 x 3
3) Push Jerk 5 x 5

WOD: 5 Rounds for Time
50″ Double KB Walk (53/35)
10 Double KB Cleans