July 31, 2015

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Happy Birthday Maggie G!

CrossFit
Skill: For time
30 Handstand Push Ups

WOD: EMOM x 25:00
Minute 1: 15 Calorie Row
Minute 2: 15 Burpees
Minute 3: 40 Double Unders
Minute 4: Run 200m
Minute 5: Rest

CrossFit 101
Skill: Got Pull Ups Day 3
1) Bent Over Barbell Row 4 x 8
*Increasing Load

2) Supine Inverted Row 3 x Max Reps

3) Banded Pull Aparts 1 x 50
*Blue or red

WOD: For Time
30 Burpees
50 Sit Ups
1 Wall Climb
40 Sit Ups
2 Wall Climbs
30 Sit Ups
3 Wall Climbs
20 Sit Ups
4 Wall Climbs
10 Sit Ups
5 Wall Climbs
30 Burpees

Teen Weightlifting
1) Strict Press 10-10-10
2) Deadlift 3 RM