June 11, 2015

Happy Birthday David J!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
50 Walking Lunges
25 Bumper Plate Ground to Overhead (45/25)
50 Lateral Hops Over Plate
40 Walking Lunges
20 Bumper Plate Ground to Overhead (45/25)
40 Lateral Hops Over Plate
30 Walking Lunges
15 Bumper Plate Ground to Overhead (45/25)
30 Lateral Hops Over Plate
20 Walking Lunges
10 Bumper Plate Ground to Overhead (45/25)
20 Lateral Hops Over Plate
10 Walking Lunges
5 Bumper Plate Ground to Overhead (45/25)
10 Lateral Hops Over Plate

CrossFit Teens
Strength: Thruster 3-3-3-3-3

WOD: For Time
21-15-9
Row
Thruster

CrossFit Prep
Lifts: Power Clean, Push Press, Thrusters
Skill: Handstand Push Ups

Incendia Endurance
WOD: For Time
“Chipper 50”
500m run
50 air squats
500m run
50 DUs
500m run
50-calorie row
500m run
50 DUs
500m run
50 air squats
500m run

Incendia Strongman
“Deadlift Challenge”
Partner Deficit Deadlift 3 x 3

Finisher: 800m Body Weight Yoke Walk

Incendia Barbell
1) 3 Position Clean & Jerk 1-1-1-1-1
2) Snatch pull 3 x 3
3) Good Mornings 3 x 8