July 21, 2014

CrossFit/Competitor/Barbell Club

CrossFit 101
Strength:Deadlift (3-3-3-3-3)
*Touch and go reps

WOD: For Time
“Balls and Bikes”
Assault Bike Calories
Wall Ball (20/14)
*20 Minute Time Cap

Incendia Endurance
WOD: Every 2 Minutes for 20 Minutes:
Run 300m
*Post each round time…goal is to stay within 5 seconds each round. If 300m takes you longer than 1:30 scale to 200m

Incendia Strongman
WOD: AMREP x 20:00
“Date with a Dumbbell”
Dumbbell Bench (double)
Dumbbell Row (single)
Dumbbell Goblet Squat (single)
*You choose load and rep scheme

Finisher: Stone/Sandbag Ladder
Stone/Sandbag over the shoulder
*Start at the lightest and proceed to the heaviest. One rep over the shoulder at each weight. Repeat numerous times.

Incendia Gymnastics

CrossFit Kids
Tumbling Class