July 14, 2015

Happy Birthday Trent B and Ali D!

CrossFit
Strength: Split Jerk 2-2-2-2-2
*2 second pause. Use heaviest weight possible for each set

WOD: 4 x 4:00 AMRAP
1) 15 Wall Balls (20/14) and 45 Double Unders
2) 15 Kettlebell Swings (70/53) and 45 Double Unders
3) 15 Shoulder to Overhead (95/65) and 45 Double Unders
4) 3 Rope Climbs and 45 Double Unders
*1 Minute Rest Between Each AMRAP

CrossFit 101
WOD: For Time
Row 3200m
9 Plate Ground to Overhead (45/25)
18 Overhead Walking Lunge (45/25)
*Teams of 3 will row a combined 3200m. One person rows, one person does ground to overhead/walking lunges and one person rests. The row/rest times are based on the person completing the G2OH and OH Lunges.

CrossFit Teens
WOD: For Time
20 Toes to Bar
30 Wall Balls
40 Burpees
30 Wall Balls
20 Toes to Bar

Barbell
1) Clean from Blocks Top of Knee 5 x 2 @ 80%
2) Snatch Balance 1-1-1-1-1