November 11, 2014

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Happy Birthday Matt E and Coach Kaylie! 

CrossFit
WOD: For Reps
“The Three Wisemen”

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14)

CrossFit 101
WOD: For Reps
“Scaled Three Wisemen”

“Beau”
15 Box Jump Overs (24/20)
15 Wall Balls (20/14)

Rest 2 minutes, and then…

“Ben”
10 Med Ball Cleans (20/14)
10 Pull Ups

Rest 2 minutes, and then…

“Jeremy”
10 One Arm Alternating Dumbbell Snatch
10 Burpee Lateral Jumps

Competitor
Strength:
1) Every 1:30 for 9:00
1 Muscle Snatch
*Work up to a heavy single

2) Every 1:00 for 12:00
1 Hang Snatch @ 75% 1RM
WOD: Same as CrossFit