November 20, 2015

November 20, 2015

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Happy Birthday Josh H, Rob M and Keith G!

CrossFit
Strength/Skill: 5 Rounds for Reps
Deadlift 3 Reps
Max Rep Handstand Push-Ups

WOD: For Time
75 AbMat Sit-ups
50 Assault Bike (Calories)
25 Overhead Walking Lunge (45/25)

CrossFit 101
WOD: For Time
Row 1000 m
100 Double Unders
Run 1 mile

CrossFit Teens
Strength: Push Press 5 x 3

WOD: For Time
30 Box Jumps, 24/20 in
30 Push Press (45/23)
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Sit Ups
30 Burpees
30 Air Squats

Barbell Club
1) EMOM x 10:00
1 Power Snatch

2) EMOMx 10:00
1 Clean & Jerk