September 13, 2013

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Happy Birthday Erica E!

CrossFit
Strength: Power Snatch 2-2-2-2-2-2-2-2
Use heaviest weight you can for each set

WOD: Sled Push 7×100
Use heaviest weight you can for each set.

CrossFit 101
WOD 1) As Many Rounds as Possible in 5 Minutes
10 Pull Ups
20 Dumbbell Push Press (choose load)
30 Double Unders

— 2 Minutes Rest —

WOD 2) As Many Rounds as Possible in 5 Minutes
10 Push Ups
20 Medicine Ball Front Squats (choose load)
30 Double Unders

Competitor
Strength: 12 Minutes to find your 3RM Push Press

WOD: Sled Push 7×100
Use heaviest weight you can for each set.