September 10, 2015

Happy Birthday Hannah L, Jane B and Scott P! 

CrossFit/Competitor
REST DAY!

CrossFit 101
Skill: Got Pull Ups Day 20
1) Hold 1/2 Pull Up 5 x 8 Seconds
2) EMOM x 8:00: 3 Strict Pull Ups (same band as Day 14)
3) Banded Chin Pull 1 x 50 (red/blue)

WOD: 4 Rounds for Total Reps
30 Wall Balls (20/14)
Max Rep Box Jumps in Remaining time
*Each Round is 2 Minutes. 1 Minute Rest Between Rounds 2 and 3.

CrossFit Teens
WOD: 10 Minute AMRAP
5 Power Snatch
10 Alternating Pistols
15 Push Ups

CrossFit Prep
Skill: Toes to Bar
Lift: Power Snatch

Mini WOD: 3 Rounds for Time
3 Power Snatches (45/33)
5 Overhead Squats (45/33)
7 Toes to Bar

Incendia Endurance
WOD: For Time
Run 800m
Run 700m
Run 600m
Run 500m
Run 400m
Run 300m
Run 200m
Run 100m
*Teams of 2. Each Person Completes Each Segment.

Incendia Strongman
Warm Up: Find 1 RM Grount to Overhead: Axel and Log

WOD: 3 Rounds For Reps
“Fight Gone Bad Swole Style”
3 Rounds for Reps:
1 Minute KB Swings (106/70/53)
1 Minute Odd Object Shoulder to Overhead
1 Minute Handstand Holds
1 Minute Rest