September 17, 2015

September 17, 2015

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Happy Birthday Shay G and Sarah S!

CrossFit 101
WOD: 5 Individual Rounds for Time
250m Row
50 Double Unders
25 Kettlebell Swings (25/35)

CrossFit Prep
Skill: Handstand Push Up Progression
Lifts: Strcit Press, Push Press, Push Jerk

CrossFit Teens
WOD: For Time
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push Ups

Incendia Endurance
WOD: Run For Time
100m
200m
300m
400m
500m
600m
700m
800m
*Choose a partner. One person works, one person rests.

Incendia Strongman
Warm Up: 3 Rounds
10 Reps Stone Over Shoulder
10 Reps GHD Barbell Over Row

WOD: For Time
21-15-9
Push Press (135/95)
Back Squat (135/95)

Incendia Gymnastics
Skill: Press to Handstands
Main: Week 1 (of 6) Bar Muscle Up Progressions