December 10, 2014

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Happy Birthday Tobin S!

CrossFit
Strength: 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Take 15 minutes to find your 1RM

WOD: For Time
Row 1000m
— then —
3 Rounds of:

12 Deadlifts (1 x bodyweight)
21 Box Jumps (24/20)

CrossFit 101
“Double WOD Wednesday”
WOD 1) 6 Minute AMRAP
15 Kettlebell Swings (53/35)
200m Run

— Rest 6 Minutes —

WOD 2) 6 Minute AMRAP
35 Double Unders
15 Wall Balls (20/14)

Competitor
Strength:
1) Hang Clean 5 x 2 @ 70%

2) 4 x 1 Shoulder Press + 2 Push Press + 3 Push Jerks @ 45% of C&J 1RM across

3) Back Squat 3 x 5 @ 80% across

WOD: Same as CrossFit