October 23, 2015

October 23, 2015

0

Happy Birthday Greg F! 

CrossFit
Strength: EMOM x 10:00
1 Back Squat at 85-90% 1RM
*Add 5-10# from last week

WOD: Each Round for Reps
1) AMRAP x 4:00
10 Wall Balls (20/14)
20 Double Unders

— Rest 1:00 —

2) AMRAP x 4:00
5 Deadlifts (315/225)
5 Lateral Burpee Over Barbell

— Rest 1:00 —

3) AMRAP x 4:00
10 Ball Slams (40/25)
12 Calorie Row

CrossFit 101
Prep: Sumo Deadlift High Pull and Thrusters

WOD: For Time
“Air Force Scaled”
20 Duumbbell Thrusters
20 Kettlebell Sumo Deadlift High Pulls
20 Dumbbell Push Press
20 Overhead Squats
20 Goblet Squats
*EMOM 4 Burpees. Choose challenging loads.

CrossFit Teens
Skill: Running

WOD: For Time
Run 800m
50 Dumbbell Squat Cleans
25 Burpees