November 12, 2014

Happy Bithday Alana B, Aaron H, Jillian H and Zack J! 

CrossFit
WOD: For Time
“Annie”
50-40-30-20-10
Double Under
Sit Up

Post WOD: 1 Mile Run for Time

CrossFit 101
WOD: For Total Time
10 x Run 200m
Rest 1 Minute

Competitor
Strength:
1) Every 2:00 for 16:00
1 Squat Clean + 1 Front Squat + 1 Split Jerk @ 80% 1RM

2) Deadlift 8 @ 60%, 6 @ 60%, 4 @ 70%, 2 @ 80%, 2 @ 90%
*Rest 2 minutes between sets

3) Every 2:00 for 6:00
3 Speed Deadlifts @ 75% 1RM

WOD: For Time
50 Double Unders
25 GHD Sit Ups
40 Double Unders
20 GHD Sit Ups
30 Double Unders
15 GHD Sit Ups
20 Double Unders
10 GHD Sit Ups
10 Double Unders
5 GHD Sit Ups