August 20, 2015

Happy Birthday Nathalie A, Jessica P and Jennifer S!

CrossFit
REST DAY!

CrossFit 101
WOD: 5 Rounds For Time
“Brenton”
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

CrossFit Prep
Skill: Handstand Push Up
Lift: Split Jerk

CrossFit Teens
Lift: Thruster 3-3-3

WOD: For Time
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

Incendia Endurance
WOD : For Rounds and Reps
“Death by 20 Meters”
Run 20 Meters EMOM
Add 20 Meters each round
*Stop when you are no longer able to complete the run in the time allotted. Once you are done, do 20 air squats per round until the last person finishes.

Incendia Strongman
1) 30 Bench Press (185/95 RX or 135/65 Scaled)
*Perform 5 Ball Slams EMOM

2) 30 Sumo Stance Upright Rows (185/95 RX or 135/65 Scaled)
*Perform 15 second active hold from pull up bar EMOM

3) 30 Bent Over Rows (185/95 RX or 135/65 Scaled)
*Perform 5 Box Jumps EMOM (30/24)

Incendia Barbell
1) Snatch High Pull + Hang Snatch 2-2-2-2-2
2) Power Clean from Blocks 2-2-2-2-2