April 14, 2016

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Reps
“Watch Those Calories”
3:00 AMRAP of:
25/18 Calorie Assault Bike
Max Reps Push Ups
Rest 2:00

3:00 AMRAP of:
25/18 Calorie Row
Max Reps Wall Balls (20/14)
Rest 2:00

3:00 AMRAP of:
25/18 Calorie Assault Bike
Slam Balls (40/25)
Rest 2:00

3:00 AMRAP of:
25/18 Calorie Row
Max Rep Toes to Bar
Rest 2:00

3:00 AMRAP of:
25/18 Calorie Assault Bike
Dumbbell Push Press
Rest 2:00

3:00 AMRAP of:
25/18 Calorie Row
Max Reps Burpees over the Rower

Men: 25 Calories
Women: 18 Calories
RX+ 30/20

CrossFit Teens
Strength: Push Press 10-10-5-5-3-3

WOD: 4 Rounds for Time
20 Burpee Box Jump overs
20 Dumbbell Thrusters
20 Kettlebell Swings
*Teams of 2, 1 person works at a time

Endurance
WOD: For Time
“Partner Murph”
1 Mile Med Ball Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Med Ball Run

Strongman
WOD: EMOM x 30:00
Bear Complex at Body Weight
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Gymnastics
Pull Up Progressions