January 13, 2014

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Happy Birthday Riley H, Greg H, Donald H and Eric P!

CrossFit
Strength: Back Squat 5-5-5-5-5
*Use heaviest weight possible for each set

WOD: For Reps
2 Minute Challenges with 2 Minutes of Rest

  • Box Jumps (24/20)
  • Double Unders
  • Ring Dips
  • Row for Max Calories

CrossFit 101
WOD: For Time
21-15-9

Competitor
Strength:
1) 12 minute to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).
2) EMOM for 5 minutes: 1 3-Position Snatch @ 85% of max from #1.

3) 3XME UB C2B Pull-ups with 1 Tempo Strict Pull-up (stop all swinging – 3 counts up, 3 count pause with chin over bar, 3 counts down – then begin C2B again) every 5 reps – rest 90 sec.
4) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

WOD: For Total Reps of Burpees
In 10 Minutes –

  • 4 rounds of:
  • 15 Shoulder to Overhead 135/95#
  • 15 TTB
  • 50 Double-Unders

With the remainder of the 10 Minutes –

AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.