December 15, 2014

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Happy Birthday Martha O and Doodle W!

CrossFit
Strength: Overhead Squat 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: 5 Rounds for Time
8 Bar-Facing Burpees
8 Deadlifts (225/155)
8 Toes to Bar

CrossFit 101
WOD: 5 Rounds for Time
30 Double Unders
20 Kettlebell Swings (53/35)
10 Burpees

Competitor
Strength:
1) Snatch 6 x 1 @ 85%

2) Tall Split Jerk 4 x 2 @ 50% 1RM

3) Front Squat 1-3-3

WOD: Same as CrossFit