October 8, 2014
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