November 5, 2015

Happy Birthday Griffin B and Brian R!

CrossFit/CrossFit Incendia
REST DAY!

CrossFit 101
WOD: 3 Rounds for Time
“Mini Kelly”
400m Run
30 Box Jumps (24/20)
30 Wall-Ball Shots (20/14)
*RX+ is 5 rounds. 40 minute time cap.

CrossFit Teens
Strength: Thruster
*Work to a heavy 10 from the ground

WOD: AMRAP x 12:00
10 Wall Balls
1 Rope Climb

Endurance
WOD: For Time
3000 meter run (5 x 300m each)
500 meter row (one person rows while the other person low planks. Row until partner breaks plank)
2000 meter run (5 x 200m each)
500 meter row (one person rows while the other person low planks. Row until partner breaks plank)
1000 meter run (5 x 100m each)
500 meter row (one person rows while the other person low planks. Row until partner breaks plank)

Strongman
Strength: Strict Press 1RM

WOD: 12-9-6
Zercher Squat
Snatch grip Deadlift
200M sled push

Gymnastics
Skill: Handstands

WOD: 3 Rounds for Time
10 toes to bar
10 pistols
10 ring dips
10 v-ups
10 ft. handstand walk