October 22, 2015

October 22, 2015

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Happy Birthday Michele S and Jessica H! 

CrossFit/Competitor
REST DAY!

CrossFit 101
Prep: Handstand Push Ups

WOD: 5 Rounds for Time
12 Burpee Box Jump Overs (24/20)
10 Ball Slams (40/25)
8 Handstand Push-ups

CrossFit Teens
Strength: EMOM x 10:00
Deadlift
Max Rep Handstand Push Ups

WOD: 5 Rounds for Time
3 Hang Power Snatches(85/55)
6 Deadlifts
9 Box Jump Overs (24/20)

Incendia Endurance
WOD: For Time
1-mile run (together)
60 box jumps (alternating)
800m run (together)
200 DUs (divide however)
400m run (together)
50 calorie row (divide however)
200m partner sled push (divide however)
30 calorie bike ride (divide however)
100m partner carry (divide however)
2 rope climbs (1 each)
*Teams of 2. Time Cap: 35 minutes.

Incendia Strongman
Warm Up:
Barbell walks, bar on back, use approx. 75% 1RM clean. (scale to 50%)
Slam ball toss over the rig 40/25 (scale to wall ball)

WOD: 4 Rounds for Time
200M barbell walks
25 slam ball toss over the rig

Gymnastics
Warm Up: Core Circuit
3 rounds for 30 seconds each:
Leg up and downs
V-up rolls
Side plank hold
Superman hold

Main: Final week of bar muscle-up progressions!