January 22, 2014

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Happy Birthday Zoey A, Jen C and Dave McD!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: 4 Rounds, Each for Time
“HAM Balls”
Row 300m
20 Ball Slams (40/25)
*Rest 3 Minutes Between Each Round. Each round is 100% effors. Go HAM!!!!

CrossFit Teens
Strength: Every 2 Minutes for 12:00
2 Power Cleans (choose load)

WOD: 5 Cycles of 3 Minute AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
*Rest 1 minute between each cycle

CrossFit Prep
Lifts: Overhead Squat, Snatch (Power and Squat)

Skill: Ring Muscle Ups

CrossFit Endurance
WOD: For Time
“Triple 3”
3000m Row
300 Double Unders
3 Mile Run
*Scaling Options: Double 2 2000/200/2 or Single 1 1000/100/1

Incendia Barbell
1) Snatch + Power Snatch Cycling
2) 4 x 1 + 1 Front Squats and Thrusters
3) Back Squat 4 x 3