August 8, 2014

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Happy Birthday Charles M! 

CrossFit
WOD: 3 Rounds, Each for Time
“OPT Repeatability Test”
Row 250m
10 Kettlebell Swings (70/53)
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
Row 250m
*100% Effort. Rest 12 Minutes Between Each Round.

CrossFit 101
WOD: 4 Rounds for Time
Run 400m
50 Air Squats

Competitor
Strength: EMOM x 15
1 Hang Snatch + Snatch
Suggested Loads per Set: 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90%

WOD: 12 Minute AMRAP
1 Thruster (115/75)
1 Round Cindy
2 Thrusters
1 Round Cindy
3 Thrusters
1 Round Cindy
….Continue for 12 Minutes