September 23, 2014

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Happy Birthday Stephanie B and Reece C!

CrossFit
WOD 1) CrossFit Baseline
Row 500m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

WOD 2) Row 2000m

WOD 3) CrossFit Baseline
Row 500m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
*Rest as needed between WODs

CrossFit 101
WOD: 20 Minute AMRAP
“Team Helen”
Run 400m
21 Kettlebell Swings
12 Pull Ups
*In teams of 2, split the work however you’d like. Only one person works at a time. Communication is key. Come up with the best strategy for your team.

CrossFit Prep
Logan’s Choice