October 6, 2015

October 6, 2015

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Happy Birthday Jennifer F and Travis W!

CrossFit
Skill: 3 Rounds for Max Reps
Toes to Bar
*Rest 1:00 Between Rounds

WOD: For Time
“The Angry Pony”
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5/1 poods
40 Pull-ups
30 Handstand push-ups

CrossFit 101
WOD: EMOM x 30:00
Minute 1) Row for Calories (15/12)
Minute 2) 10 Dumbbell Squat Cleans
Minute 3) 10 Burpees

Teens
Strength: Tabata Single Leg Romanian Deadlift

WOD: 3 Rounds for Time
15 Burpees (no jump)
50ft Bear Crawl
15 Mountain Climbers
50ft Bear Crawl