January 30, 2015

CrossFit
Skill: 2 x Pistols Max Reps

WOD: 3 Rounds, 1 Minute Per Station
Dumbbell Thrusters (45/30)
Rest
Box Jump (24/20)
Rest
Ball Slam (40/25)
Rest
Row for Calories
Rest

CrossFit 101
Skill: As Many Reps of Double Unders as Possible in 5 Minutes

WOD: For Time
30 Burpees
50 Sit Ups
1 Wall Climb
40 Sit Ups
2 Wall Climbs
30 Sit Ups
3 Wall Climbs
20 Sit Ups
4 Wall Climbs
10 Sit Ups
5 Wall Climbs
30 Burpees

Competitor
Strength:
1) 1 Clean Heavy Single

2) Push Press 4 x 3
*Same weight across

3) Drop Set Back Squat 5-5

WOD: 15 Minute AMRAP
Row 15 Calories
10 Box Jumps (30/24)
5 Push Jerk (185/135)