September 17, 2014

Happy Birthday Nicole B, Zoe H, Selena H, Kea M and Sarah S!

CrossFit
Strength: Find your 1RM of 1 Push Press + 1 Push Jerk

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 101
WOD 1) 5 Minute AMRAP
5 Burpees
10 Air Squats

WOD 2) 5 Minute AMRAP
5 Dumbbell Manmakers
10 Box Jumpes

WOD 3) 5 Minute AMRAP
5 Toes to Bar
10 Push Ups
*Choose load on weights. 1 minute rest between WODs.

Competitor
Strength:
1)Every 2:00 for 12:00
Front Squat: 2 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%

2) Every 2:00 for 24:00
1 Clean (Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+)

WOD: 10 Rounds for Time
15 Unbroken Wall Balls (20/14)
10 Toes to Bar
10 Burpee Box Jump Over (24/20)