September 15, 2015

Happy Birthday Melissa E, Coach Aaron and Adam W!

Skill: 3 x Max Reps Handstand Push Up

WOD: 7 Rounds for Time
12 Thrusters (75/55)
9 Toes to Bar
200m Med Ball Run (20/14)

CrossFit 101
WOD: For Time
Run 1 Mile
*Rest 2 Minutes
Run 800m
*Rest 2 Minutes
Run 400m
*Rest 2 Minutes
Run 200m
*Record time – rest

CrossFit Prep
Skill: Double Unders
Lifts: Deadlift and Sumo Deadlift High Pull

Mini WOD: 3 Rounds for Time
30 Double Unders (Count Misses/Attempts)
10 Deadlifts (95/65)
8 SDHP (PVC Pipe)

CrossFit Teens
Skill: Review Med Ball Cleans

WOD: 5 Rounds for Time
15 Wall Balls
15 Med Ball Cleans