February 10, 2014

Happy Birthday Kristi J!

CrossFit
Skill: 2 Minute AMRAP of Double Unders

WOD: 7 Minute AMRAP
CrossFit Games Open 11.6/12.5
3 Thrusters (100/65)
3 Chest to Bar Pull Ups
6 Thrusters (100/65)
6 Chest to Bar Pull Ups
9 Thrusters (100/65)
9 Chest to Bar Pull Ups
12 Thrusters (100/65)
12 Chest to Bar Pull Ups
15 Thrusters (100/65)
15 Chest to Bar Pull Ups
*Continue adding 3 reps to each round until time is up

CrossFit 101
WOD: For Total Reps
3 Rounds, 1 Minute Per Station
Kettlebell Swing
Box Jump (24/20)
Ball Slam (40/25)
Sit Up
Row for Calories
Rest

Competitor
WOD: 20 Minute AMRAP
“The Open Test”
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull Ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups