September 30, 2014

Happy Birthday Angi L, Michael M and Andrea S! 

CrossFit
Strength: Front Squat 5-4-3-2-1
*Use heaviest weight possible for each set

WOD: For Time
30 Wall Balls
30 Pull Ups
20 Wall Balls
20 Pull Ups
10 Wall Balls
10 Pull Ups

CrossFit 101
WOD: 3 Rounds for Time
“Teamwork Tuesday”
Row 500m
—
5 Hand-Release Push-Ups
10 Box Jumps (24/20)
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
—
Run 400m
*Teams of 3 must complete a total of 3 rounds each, as quickly as possible. Teammates must attack the workout in order and cannot perform similar tasks at the same time. All teammates must start on the row…which means Teammate B has to wait until Teammate A has completed the 500m row to begin. The teammate on the couplet will need to wait for the runner to return before he/she may leave for run.

CrossFit Prep
Lifts: Overhead Squat and Squat Snatch

Skill: Ring Work