September 1, 2015

CrossFit
Strength: Back Squat 10RM

WOD: For Time
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

CrossFit 101
WOD: For Calories
EMOM x 24:00
Minute 1) Row for Calories (20/15)
Minute 2) 10 Burpees
Minute 3) 15 Box Jumps (24/20)

CrossFit Prep
Skill: Double Unders
Lifts: Deadlift and Sumo Deadlift High Pull (SDHP)

WOD: 3 Rounds for Time
30 Double Unders (Count Misses/Attempts)
10 Deadlifts (95/65 – Scale Accordingly)
8 SDHP (PVC Pipe)

CrossFit Teens
WOD: 10 Minute AMRAP
10 Burpee Box Jump Overs
10 Dumbbell Push Press
10 Dumbbell Weighted Lunges

CrossFit Kids Explorers
Skill: “The Perfect Burpee”

WOD:
– 1 “Floppy”
– 5 Burpees over the plate
– 5 Super slow squats

Game: Coach Amanda’s Choice

CrossFit Kids Young Heroes
Skill: Solid Burpees

WOD:
-5 Burpees Box Jump Overs
-5 Dummbell Push Press
-10 Weighted Lunges

Game: Coach Amanda’s Choice

Incendia Barbell
1) Jerk Balance 2-2-2-2-2

2) Snatch Balance 1-1-1-1-1