September 17, 2015
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