April 2, 2015

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Happy Birthday Maria B, Taylor B, Jen F, and Coach Andy!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 20 Minute AMRAP
200m Run
10 Pull Ups
15 Box Jumps (24/20)
20 Sit Ups

CrossFit Prep
Lifts: Back Squat/Front Squat/Overhead Squat
Skill: T Spine and Shoulder Mobility

CrossFit Teens
Strength: Snatch Balance 2-2-2-2-2

WOD: For Time
10 Power Snatches (75/55)
1 Rope Climb
9 Power Snatches
1 Rope Climb
8 Power Snatches
1 Rope Climb
7 Power Snatches
1 Rope Climb
6 Power Snatches
1 Rope Climb
5 Power Snatches
1 Rope Climb
4 Power Snatches
1 Rope Climb
3 Power Snatches
1 Rope Climb
2 Power Snatches
1 Rope Climb

CrossFit Endurance
WOD: 3 Rounds, Each for Time
“Rattlesnake Shuffle”
1 Mile Run
50 Double Unders

Incendia Strongman
Skill: Push/Pull Medley
Strength: Lift Heavy Sh*t
WOD: Odd Object “Grace”

Incendia Barbell
1) Pause Clean 5 x 2 @ 75%
2) Back Squat 4 x 8
3) Pause Push Jerk 5 x 2 @ 65%