September 2, 2014

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Happy Birthday Kevin C! 

CrossFit
Strength: Bench Press 5-5-3-3-1-1-1
*Use heaviest weight possible for each set

WOD: For Time
30 Calorie Row
30 Burpee Lateral Jumps
30 Hang Cleans (135/95)

CrossFit 101
WOD: For Time
“Teamwork Tuesday”
1800m Relay Run
100 Pull Ups
200 Push Ups
300 Squats
1800m Relay Run
*In teams of 3, with only one person working at a time. Partition as necessary. 35 minute time cap.

Competitor
Strength: Bench Press  5 @ 65%, 3 @ 75%, 1 @ 85%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 8 @ 80%, 8 @ 80%

WOD #1: For Time
12-9-6-3
Push Jerk (135/95)
Ball Slam (40/25)
Kettlebell Swings (70/53)

WOD #2: For Time
50 GHD Sit Ups

CrossFit Prep
Lifts: Squat, Push Press, Thrusters

Skills: Rope Climbs and Muscle Ups