May 16, 2014

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Happy Birthday Nicole M and David S!

CrossFit
Strength: Back Squat 3×5
*Add 5-10#

WOD: For Time
21 Power Snatches (115/80)
21 Burpee Over Bar
15 Overhead Squats (115/80)
15 Burpee Over Bar
9 Squat Snatches (115/80)
9 Burpee Over Bar
*Burpees are any way over the bar

CrossFit 101
WOD: For Time
800m Run
50 Pull Ups
50 Push Ups
50 Air Squats
50 Sit Ups
*Must complete one movement before moving on to the next

Competitor
Strength: Front Squat  3 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95%, 2 @ 90%, 2 @ 90%, 2 @ 90%

Skill: EMOM x 12
Even: 6 Chest to Bar Pull Ups
Odd: 12 Pistols (alternating)

WOD: BV’s Choice