January 6, 2015

Happy Birthday Amishawn and Coach Sheryl!

CrossFit
Strength: Push Press 5-5-5-5-5
*Use heaviest weight possible for each set.

WOD: 8 Minute AMRAP
“Incendia Open 15.?”
10 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in
15 Power Cleans, 135/85 lbs
15 Box Jumps, 24/20 in
20 Power Cleans, 155/105 lbs
15 Box Jumps, 24/20 in
25 Power Cleans, 185/125 lbs
15 Box Jumps, 24/20 in
30 Power Cleans, 205/145 lbs
15 Box Jumps, 24/20 in

CrossFit 101
WOD: 30 Minute AMRAP
Run 300m
10 Dumbbell Push Press (choose load)
10 Tire Jumps or Box Jumps
*In teams of three, with one person running 300 meters at all times, complete as many rounds and reps as possible in 30 minutes. Teams establish and maintain the running order throughout the workout. The two teammates completing the couplet alternate rounds so that only one person is working at a time. Ex: Partner A does 10 Push Press and 10 Tire Jumps, then Partner B does 10 Push Press and 10 Tire Jumps until Partner C returns from run. 

Competitor
WOD: For Time
“Luke”
Run 400 m
15 Clean & Jerks, 155/115 lbs
Run  400 m
30 Toes-to-bars
Run 400 m
45 Wall Balls, 20/14 lbs
Run 400 m
45 Kettlebell Swings, 53/35 lbs
Run 400 m
30 Ring Dips
Run 400 m
15 Weighted Lunges, 155/115 lbs
Run 400 m

Incendia Barbell
1) Clean & Jerk 5 x 1
2) Stiff Legged Deadlift 8-8-8

CrossFit Prep
Lifts: Deadlift, Sumo Deadlift High Pulls, Clean Pulls
Skills: Rope Climbs