October 13, 2015

October 13, 2015

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Happy Birthday George B!

CrossFit
Strength: EMOM x 10:00
1 Back Squat

WOD: 3 Rounds Each for Time
1 Minute to Complete 100 Yard Sprint
2 Minutes to Complete 200 Yard Sprints
3 Minutes to Complete 300 Yard Sprints

CrossFit 101
WOD: For Reps Each Round
In an 11 Minute Window:
1 Mile Run
Max Rep Dumbbell Snatch

Rest 3:00

In a 8 Minute Window:
800m Run
Max Rep Toes to Bar

Rest 3:00

In a 5 Minute Window:
400m
Max Rep Double Unders

CrossFit Teens
WOD: 26 Minute AMRAP
10 Pull Ups
15 Kettlebell Swings (53/35)
20 Box Jumps (24/20)