October 8, 2014

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Happy Birthday Stacey S!

CrossFit
Strength: 5 Rounds
Deadlift x 3 Reps
Max Rep Handstand Push Ups
*Use heaviest weight possible for each set

WOD: For Time
100 Double Unders
25 Wall Balls (20/14)
75 Double Unders
25 Wall Balls
50 Double Unders
25 Wall Balls

CrossFit 101
WOD: For Reps
Tabata Ball Slam (40/25)
Tabata Sit Up
Tabata Hand-Release Push Up
Tabata Dumbbell Thruster (choose load)
*The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Tabata score is the total reps performed in all the intervals.

Competitor
Strength:
1) Jerk Balance 3×3
*Use same weight for each set

2) Every 2:00 for 10:00
3 Split Jerks @ 65% 1RM

3) Deadlift  8 @ 50%, 6 @ 60%, 4 @ 70%, 2 @ 80%
WOD: 5 Rounds for Time
2 Rope Climbs
4 Deadlifts (335/220)
8 Bar-Facing Burpees