November 13, 2014

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Happy Birthday Michele W!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 20 Minute AMRAP
“Teamwork Thursday”
20 Dumbbell Thrusters
20 Pull Ups
20 Burpees
*In teams of 2, alternate every 10 reps and complete as many rounds as possible in 20 minutes.

CrossFit Prep
Lift: Deadlift, Sumo Deadlift High Pull, Med Ball Clean

Skills: Tire Flips, Deficit Push Ups

CrossFit Endurance
Warm Up: 2 Mile Indian Run
WOD 1: 10 x 300m Run
*Teams of 2, 12:00 time cap.

WOD 2: 150 yard sled push (90/45)

Incendia Barbell Club
1) Power Clean 2-2-2-2-2

2) Every 2:00 for 12:00
2 Split Jerks

3) Sled Push 150 Yards