September 11, 2015

September 11, 2015

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Happy Birthday Stephanie M!

CrossFit
Strength: 1 Heavy Single Thruster
*From the ground

WOD: 15 Minute AMRAP
5 Thrusters (95/65)
5 CTB Pull Ups
10 Thrusters
10 CTB Pull Ups
15 Thrusters
15 CTB Pull Ups
20 Thrusters
20 CTB Pull Ups
….follow the same patern for 15 Minutes

CrossFit 101
WOD: 9 Rounds for Time
11 Burpees
11 Air Squats
11 Ball Slams (40/25)

Teen Weightlifting
Coach’s Choice

Barbell
1) Clean and Jerk 5 x 1 @ 80% across
2) Snatch Pull 2-2-2-2-2

Marine Week
WOD: 20 Minute AMRAP
6 Deadlifts (225)
7 Burpee Pull Ups
10 Kettlebell Swings (70)
200m Run