January 6, 2014

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Happy Birthday Amishawn K and Sheryl Van H!

CrossFit
Strength: Take 20 minutes to establish a 1 Rep Max Back Squat

WOD: For Time
30 Overhead Squats (75/45)
30 Bar Facing Burpees
20 Overhead Squats (115/85)
20 Bar Facing Burpees
10 Overhead Squats (155/125)
10 Bar Facing Burpees

CrossFit 101
WOD: 15 Minute AMRAP
20 Wall Balls (20/14)
200m Med Ball Run (20/14)

Competitor
Strength/Skill:
1) 10 min. to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1.
3) 3XME UB TTB – rest 90 sec.
4) 3X20 (steps) Front Rack Walking Lunges (go up each set with continuous stride)

WOD: For Time
30 Overhead Squats (95/65)
30 Bar Facing Burpees
20 Overhead Squats (135/95)
20 Bar Facing Burpees
10 Overhead Squats (175/125)
10 Bar Facing Burpees
20 Muscle Ups