September 16, 2014

Happy Birthday Dustin H and Carrie T!

Strength: Hang Power Clean 2-2-2-2-2
*Use heaviest weight possible for each set.

WOD: 3 Rounds/1 Minute per Station
Box Jump Over (24/20)
One Arm Dumbbell Snatch (Alternating)
Wall Ball (20/14)
Rest (20/14)

CrossFit 101
WOD: For Time
“Teamwork Tuesday”
100 Kettlebell Swings
400m Run
100 Slam Ball Ground to Overhead
Run 400m
100 Goblet Squats
Run 400m
100 Burpees
*To be performed in teams of 2, with only one partner working at a time. Teammates will perform 400m runs together, within arms’ reach of each other. Use 1 kettlebell for swings and squats. 40 minute time cap.

Strength: Bench Press 5-3-1-5-3-1-1-1
WOD: For Time
100 Double Unders
21 Kettlebell Swings (70/53)
21 Burpees
15 Kettlebell Swings
15 Burpees
9 Kettlebell Swings
9 Burpees
100 Double Unders

CrossFit Prep
Lifts: Strict Press, Push Press, Jerk, Split Jerk

Skill: Axle Bar and Farmer’s Carries