July 13, 2015

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Happy Birthday Paula C!

CrossFit
Strength:
Back Squat 1×5 at 60% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×2 at 80% 1RM
Back Squat 1×2 at 90% 1RM
Back Squat 1×1 at 95% 1RM

WOD: For Time
25 Toes to Bar
25 Ball Slams (40/25)
50 Burpees
25 Ball Slams
25 Toes to Bar

CrossFit 101
Strength/Skill: 4 Rounds
Romanian Deadlift with Kettlebell x 8
Dumbbell Reverse Lunges x 10 each leg
Hollow Rock or Hold x 45 seconds
*Rest as needed between rounds

WOD: 20 Minute AMRAP
200m Run
10 Pull Ups
15 Box Jumps (24/20)
20 Sit Ups

Teens Weightlifting
1) Back Squat 5RM
2) Bench Press 10-10-10
*Superset with 3 x 10 ring dips