March 17, 2015

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Happy Birthday Varo L and Angie M! 

CrossFit
Strength: Thruster 3RM

WOD: 10 Minute AMRAP
7 Thrusters (115/75)
7 Kettlebell Swings (70/53)
7 Box Jumps (24/20)
*Unbroken

CrossFit 101
WOD: Every 4 Minutes for 20 Minutes
Row 500m
20 Jumping Lunges
20 Push Ups
*Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Competitor
WOD:
1) 6 x 200m Run
2) Same as CrossFit

Teens
WOD: 4 Rounds for Time
Row 500m
15 Goblet Squat (70/53)
10 Burpee Broad Jumps
*Rest 2 minutes between rounds

Barbell
1) Power Snatch + Squat Snatch 5 x 1 @ 80%
2) Thruster 4 x 1 @ 75%
3) 50 GHD Sit Ups