January 16, 2014

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Happy Birthday Jackie B, Kyle H and  Stacy P!

CrossFit & Competitor
REST DAY!

CrossFit 101
WOD: 5 Rounds for Time
50 ft Overhead Walking Lunge with Plate (45/25)
21 Burpees

CrossFit Teens
Skill: Snatch

WOD: Snatch Ladder
Minute 1 – 1 Snatch, 1 Burpee Over Bar
Minute 2 – 2 Snatches, 2 Burpees Over Bar
Minute 3 – 3 Snatches, 3 Burpees Over Bar
*Continue sequence until you can’t finish reps within 1 minute.

CrossFit Incendia Endurance
Warmup:
* Planks :30 (high), rest, :30 (low), rest, 1:00 (high), rest,
1:00 (low), rest, 1:30 (high), rest, 1:30 (low)
* Running Drills
* Resistance Runs

WOD: For Time
1000m Row
2 Mile Run
1000m Row