March 25, 2015

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Happy Birthday Kaleb G!

CrossFit
Skill:
1) Tabata Double Under
8 x 20 seconds work/10 seconds rest
*Score is lowest reps performed in any of the intervals

2) Strict Pull Ups 3 x Max Reps

WOD: 3 x 300 Yard Shuttle Runs (6 x 50 yards)
“T. Rice Conditioning Test”
To Pass Conditioning Test:

  • less than 200 lbs – 60 seconds and below
  • 200 lbs-250 lbs – 65 seconds and below
  • greater than 250 lbs – 70 seconds and below

*Post body weight and pass or fail

CrossFit 101
WOD: 3 Rounds for Time
Row 500m
21 Burpees
Run 400m

Competitior
Strength:
1) 3 x 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 65%
2) 4 x 2 Power Clean @ 75%
3) Front Squat 3 x 3 @ 70%

WOD: Same as CrossFit