December 9, 2014

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Happy Birthday Gavin B and Keven D!

CrossFit
WOD: 20 Minute AMRAP
Run 400m
Then 3 Rounds of “Cindy”
*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

CrossFit 101
WOD: For time
50 Sit-up (abmat)s
50 Double Unders
50 Sit-up (abmat)s
50 Walking Lunges
50 Sit-up (abmat)s
50 Burpees
50 Sit-up (abmat)s
*Scale to 30s for beginners. Use outside space as necessary.

Competitor
WOD: 40 Minute AMRAP
Row 20 Calories in 1 Minute
1 Round of “Cindy” in 1 Minute
*Go as long as you can!

Incendia Barbell
1) Snatch 6 x 1 @ 85%

2) Tall Split Jerk 4 x 2 @ 50%