July 23, 2015

Happy Birthday Don B and Justin G!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 5 Rounds for Time
40 Double Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (53/35)
*30 Minute Time Cap

CrossFit Prep
Lifts: Good Morning/Sumo Deadlift High Pull
Skill: Burpees

Mini WOD: 21-18-15-12-9-6
Sumo Deadlift High Pull
Burpee Over Barbell

CrossFit Teens
WOD: EMOM x 15
Minute 1: 5 Hang Squat Cleans
Minute 2: 10 Calorie Row
Minute 3: 2 Rope Climbs

Endurance
WOD: Each Movement for Time/Reps
1) 400m Sprint
2) 2 Minutes Hand-Release Push Ups
3) 2 Minutes Sit Ups
4) 100 Double Unders for Time
5) 100 Yard Sled Push (135/90)

Strongman
1) 400m Overhead Walk (135/95)
*5 Power Cleans for Every Drop

2) 100m Tire Flip

Gymnastics
1) Handstand Walks
2) Kipping Basics
3) Bar Muscle Ups & Progressions

Barbell
1) Pause Snatch 5 x 2
2) Push Press + Power Jerk + Split Jerk 5 x 1