November 17, 2014

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Happy Birthday Nicholas K!

CrossFit
WOD: 3 Rounds for Time
Run 1 Mile
Rest 4 Minutes
Repeat

CrossFit 101
WOD: 8 Rounds for Time
200m Run
12 Burpees

Competitor
Strength:
1) Back Squat 6 @ 65%, 4 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%

2) Back Squat Max Reps @ 80%

3) Back Squat Max Reps @ 70%

WOD: 7 Minute AMRAP
10 Deadlifts (185/135)
10 Unbroken Double Unders
10 Deadlifts
20 Unbroken Double Unders
10 Deadlifts
30 Unbroken Double Unders
10 Deadlifts
40 Unbroken Double Unders