September 9, 2013

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CrossFit
Strength: Overhead Squat 3RM

WOD: For Time
8 Pistols
8 Handstand Push Ups
8 Burpee Over-the-Box Jumps (24/20)
12 Pistols
12 HSPU
12 Burpee OTB Jumps
16 Pistols
16 HSPU
16 Burpee OTB Jumps

CrossFit 101
WOD: For Time
Run 1 Mile
Rest 2 Minutes
Run 800m
Rest 2 Minutes
Run 400m
Rest 2 Minutes
Run 200m
*Record total time less 6 minutes

Competitor
Strength: Take 15 Minutes to establish a 1RM Hi-Hang Snatch

WOD: Same as CrossFit