September 25, 2014

Happy Birthday Jonah T and Cooper W!


CrossFit 101
Lifting: 4 Rounds (Not for Time)
8 Kettlebell Deadlift (choose load)
8 Dumbbell Shoulder Press (strict/choose load)
1 Minute Double Under Practice
1 Minute Rest

WOD: 4 Rounds for Total Reps
Every 2:00, do 30 Wall Balls and Max Reps Box Jumps
*1 Minute Rest Between Rounds 2 and 3

CrossFit Endurance
Warm Up: 1 Mile Partner PVC Run

WOD: 5 Individual Rounds for Time
160 Yard Shuttle Run (4 x 40 with sled push)
400m Sprint
250m Row
*4 Minute Rest Between Rounds
*Scaled = 3 Rounds

CrossFit Prep
Lifts: Deadlift, Sumo Deadlift High Pull, Romanian Deadlift, Pendlay Row

Skill: Rowing