October 1, 2015

Happy Birthday Patrick E!


CrossFit 101
WOD: For Time
“Karen’s Revenge”
150 Wall Balls (20/14)
*Do 1 burpee every time you stop your wall balls. Add 1 more burpee every time you stop. (Ex: 1 burpee the first time, 2  burpees the second time, 3 burpees the third time…..and so on)

CrossFit Teens
WOD: For Rounds and Reps
18 Minute Partner AMRAP
Partner 1)
350m Row

Partner 2)
3 Strict Pull Ups
7 Deadlifts
14 Lateral Hurdle Jumps
*Partners switch at 350m and pick up where AMRAP left off.

Incendia Endurance
WOD: For Time
“Annie on the Run”
50 Sit Ups
50 Double Unders
400m Run
40 Double Unders
400m Run
30 Sit Ups
30 Double Unders
400m Run
20 Sit Ups
20 Double Unders
400m Run
10 Sit Ups
10 Double Unders

Incendia Gymnastics
Skill: Pistols
Main: Week 3 of Bar Muscle Up Progressions

Incendia Strongman
Warm Up: Carry Heavy Sh*t 400m
Strength: Zercher Squat 5-4-3-2-1
WOD: Double Jerk Grace